Outlaw 29.08.2012

Strength

1) 10X1 Deadlifts @ 75-80% – rest 45 sec.

• Score: 1 RM 160 kg

Notes: Do not go above 80%, but if 75% feels very light you may add up to 80%. Stick to the rest intervals and concentrate on being fast off the floor. We will be testing next week, so treat each lift as if it is a new 1RM.

2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.

• Score: 1RM = 108 kg

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.

Strength/Conditioning

1a) 3XME UB + 3 Muscle-Ups – rest 30 sec.

• Score: (5/2-1) / (5/2-1) / (4/2-1)

1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec.

• Score: 50/50/50

1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.

•  Score: 24/24/24

1d) 3X10 Reverse Hypers – heavy, rest 30 sec.

• Score: 10 kg/10/10

Notes: Notice the length of the rest intervals. DO NOT deviate from them. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible.

 M/F/S - 4/5/2