Here’s two of the first three events from the Sweat RX Championships – Pro Outlaw Division. If you really can’t keep yourself from testing these, email your results to Info@TheOutlawWay.com (DON’T post them to comments). More to come tomorrow…
Event 2 (Friday PM):
15 minutes to establish a max of the following:
1 Clean + 5 Front Squats + 1 Jerk.
Each of the parts of the complex are scored separately. The only minimum requirement is that the complex must be completed at least once – in order – to get a score. Technically the score of the Jerk will be the score of the completed complex. A full squat on the Clean will count as the first rep of the 5 Front Squats.
Scoring: The Clean is worth 50 points, the Front Squats are worth 50 points, and the Jerk is worth 50 points. The clean is the only requirement to move up in load, after the complex has been completed at least once.
Event 3 (Saturday AM) – “500 AD”:
500 Airdyne Calories for time.
*Every 7 minutes, beginning at 7:00 then at 14:00 and 21:00, 1 min ME Snatches (any style).
Load will progress at each minute test. 185-205-225/110-125-140. Reps will be scored 10 points @ 185/110, 20 points @ 205/125, 30 points @ 225/140. Most points wins.
Scoring: These are two separate scored efforts. 100 points for 500 AD, 100 points for ME Snatches.
- Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
- Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
1) HBBS: 1X8@65%, 70%, 75%, 80% – this is 4 sets total @ increasing percentages, rest as needed.
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heaviest possible, rest 60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3XME Strict C2B Pullups – rest 60 sec.
3b) 3X15 Strict GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO