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Friday 08/08/2014

Skill: Ring Muscle-up Progressions – Outlaw Style Outlaw Way Muscle-Up Progression from The Outlaw Way on Vimeo. Conditioning For time: 30 Jumping Air Squats 60 KB Swings 90 Double-Unders -Rest 1:00- 800m Run -Rest 1:00- 90 Double-Unders 60 Push Press 75/55# 30 Burpees   Tweet

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Thursday 08/07/2014

Oly Day Skill: Snatch Grip DL @ 115% of your max snatch. 3 sets of max reps Snatch Pulls – 3×5 in the Hang, 3×5 by the Floor   BBG: Power Snatch – 15:00 to achieve “Heavy One”   Strength: 1a) Back Squat: 3X3@80% – rest 60 sec. 1b) Pendlay Row: 3X5@80% – rest 60 […]

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Wednesday 08/06/2014

Long Cycle Refresher Course Long Cycle Practice: 2:00 Cycle – Focus on only 4-8 Reps per minute…emphasize the rack resting position. -Rest 2:00- 3:00 Cycle – Same – 4-8 reps per minute -Rest 2:00- 4:00 Cycle – Same – 4-8 reps per minute WOD: 15min AMRAP of: 8 TGUs (44/26) 8 Box Jumps (30/24) 8 […]

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Tuesday 08/05/2014

Strength: -1 ¼ Front Squats 2 WU sets, then 5-5-5-5-5 -Strict Press (3 sec pauses at the top) – 2 WU sets, then 3-3-3-3-3 Test: For Reps: Max Unbroken Clean & Jerks (95/65) *You can pause at the TOP or in the hang, but no breaks in the rack or bottom.   WOD: 10-15-20-15-10 Front […]

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