Outlaw 17.07.2012

BB Gymnastics

1) 7X2 Clean off Blocks (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.

• Score: 85 kg felt very easy

Notes: Complete 2 Cleans, then 1 Split Jerk after the 2nd Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.

• Score: 132/145/153/160/153 160 kg = new (old) 1 RM

Notes: Percentage is based off of 120515

2) 5X1 Push Press – heaviest possible (1 or 2 misses are ok), rest 2 minutes.

• Score: 75/80/82f/80/81f New PR: 80 kg

M/F/S - 2/4/2