Bench Press:
set 1:3 reps (8o% RM)
set 2:2 reps (90% RM)
set 3:1 reps (100% RM)
set 4:3 reps (80% RM)
set 5:2 reps (90% RM)
set 6:1 reps (100% RM)
Rest between sets 1:30 or 2:00 minutes. Then Amrap in 9 minutes of:
A: Power clean 3 reps.(135/95 lb.)
B: Rhin ups rings 6 reps.
C: Pull-ups 9 reps.

2nd Session of Bikram in as many days..wow

Outlaw WOD 121229:
BB Gymnastics

20 minutes to establish a 1RM Clean & Jerk.
- Hit 275lb on first attempt, then failed 290 x 3. Clean was good, just wasn't dropping underneath the bar well.

Strength

Front Squats (based off 121201):

1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80% (255 lb.)
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85% (275 lb.)
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90% (285 lb.)

Conditioning

Row 800m

-then-

3 rounds of:

25 HR Push-Ups
25 Jumping Squats 45#
25 KBS 24/16kg

-then-

Row 800m

For time.

• Time -- 18:41

Outlaw WOD 121228:
Strength

1) Every 30 seconds for 5:00 (22 total reps):

2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension (255 + blue band doubled)

2a) Bench Press: 10 minutes to work up to a heavy single.
- Did 275 then jumped to 320 for a PR to no avail... did this after everything else though

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.
- PR @ 102 lb.

Conditioning

15 Thrusters @ 155/105#
25 C2B Pullups
10 Thrusters @ 155/105#
20 C2B Pullups
5 Thrusters @ 155/105#
15 C2B Pullups

For time.

Time -- 10:17

Midline

1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Reverse Hypers (170lb), rest 45 sec.

Marathon with assaultbike.

5 RFT
5 front squat 70kg
10 burpees
5 DL 70 kg
10 burpees

Use the same bar
TC: 25 min.

AMRAP 12
10 burpees
10 jumping pull ups
10 airsquats
10m bearcrawl

Pre-WOD:
- 3 Back Squats - 225#
- 3 Weighted Pull Ups - kipping

WOD - For TIme:
Reps: 35, 25, 15
- KB Swings (#53/35#)
- KB Weighted Sit Ups (#53/35#)

Post-WOD
Bench Press Challenge
5 min of barbell (#135), Dumbbell press (45#) (both arms)
Do as many reps on one, then switch to the other until time is up
Maxed out (26 reps) on first set of barbells and ruined the challenge. Need to pace the reps.
Did 53 total reps.

Snatched in the garage... hit 175lb cleanly, but couldn't get any higher

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