BB Gymnastics
1a) 5×1 1 Power Clean + 1 Hang Squat Clean – heaviest possible, rest 60 sec.
1b) 5×1 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
2a) 3×5 Flat Footed Clean Hi-Pulls – heaviest possible, rest 60 sec.
Notes: Pull should end at least at nipple height and with elbows as high and wide as possible. Keep the full foot in contact with the for the entire movement.
2b) 3×5 Dip Squat @ 120% of heaviest 1b rep, rest 60 sec.
Notes: The Dip Squat is simply the dip portion of a jerk. DO NOT allow the torso to pitch forward or the heals to leave the ground. These should be very heavy.
Conditioning (pain threshold training)
4 rounds for total working time of:
15 UB Push Press 115/75#
50 Double-Unders
15 UB OHS 115/75#
*Rest 2 minutes between each round.
Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 20 Burpee penalty to be performed exactly 2 minutes after completion of the last round.
*After completing the above piece rest 5 minutes, then:
5 minute AMRAP of:
STRICT HSPU
BB G 1a/b 145/145 165/185, 190F/200F 190/200
2a/b 135/240, 155/240, 155/240
Did WOD as RX but did 3 rds, kinda , total time was 15:09, so 11:09 of work
Also failed to do my 40 burpees, so I suck, but oh wait, I also only managed 1 strict HSPU, two more attempts yielded 0 on both, so spent last two minutes practicing with bands to get good form.
All in all second day on the Outlaw Way felt great.
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