Outlaw 13.07.2012

BB Gymnastics

7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.

• Score: 90 kg
• Das Jerken an sich war easy vom Gewicht her, wirklich easy. So easy wie noch nie. Allerdings hat die Schulter wieder Probleme gemacht aber nur, wenn der Kopf nicht ganz durch war, also wenn die Overhead Position scheisse war...

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength

1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

• Score: BB 88 kg, Band: 40 kg

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

• Score: 24 kg KB/28/28/28/28x4

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the DBs are locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.