Outlaw 120806

First attempt at an entire day of Outlaw Competiton programming. Gotta say it was pretty awesome, it took a good amount of time to get through everything roughly 90-100 minutes, but I definitely felt like I was training with a purpose and not just doing a random workout someone pulled out of their ass. If you're curious about some of the movements refer to the original post for demo videos.

BB Gymnastics

1) Snatch: 3X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%, 2X2@80% – rest 30-60 seconds.
// worked off 160# 1RM, failed 5/17 attempts

2) Clean & Jerk: 3X2@70%, 1X2@75%, 1X2@ 80%, 2X2@85%, 3X1@85%, 2X2@75% – rest 30-60 seconds.
Notes: The sets of two reps DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.
// worked off 225# 1RM, failed 1/17 attempts

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Accessories

1a) 3X [1 Snatch Grip Behind the Neck Push Press + 2 OHS – heaviest possible], rest 60 sec.
// 95-115-115, wrists were feeling like little girly wrists, this was basically like find a 2RM OHS, I think if I continue to do OHS/snatches more often I should be able to get up to 155x2 no problem, I think my 1RM is 185 or 190.

1b) 3X5 Flat Footed Hang Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.
// 115-135-115, wasn't pulling nearly as high with 135 so dropped down on the last set to maximize range of motion. 

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Conditioning

1 minute ME Slapping Pushups

-rest 1 minute

8 minute AMRAP of:
16 Alternating KB Snatches 24kg [scaled to 16kg, women's weight]
12 KB Thrusters 24kg [scaled to 16kg, women's weight]
8 Burpee Over Hurdles 30"

-rest 1 minute

1 minute ME Slapping Pushups

For total reps. 

Notes: The Pushups should be performed like “Clapping Pushups”, but with both hands slapping the chest instead. For both KB movements, two KBs should be used. 

30 push ups
2 rounds + 29 reps
20 push ups
Total reps: 115

Good conditioning workout. Got massive bruises on outsides of forearms from kb snatches, not sure if that's something you just get used to or if im doing something wrong there.