Outlaw Mi 26.06.2013

Strength 1

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 2/2 – Click Here for Smolov Calculator
HBBS 7X5 @ 75% – rest at least 2 minutes

• 1RM 167 kg
• Score: 128 kg (+ 3kg)

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

• Score: 70 kg

EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.

• Score: 63 kg; no fails

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

• Score: 95 kg

EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

• Score: 81 kg; no fails

Strength 2 - SKIPPED

1a) 4XME Strict Pullups – rest 60-90 sec.
1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 Reverse Hyper – medium/heavy, rest 30 sec.