Outlaw Mi 19.06.2013

Strength 1

Smolov 1/2 – Click Here for Smolov Calculator
HBBS 7X5 @ 75% – rest at least 2 minutes

• Score: 1RM = 167 kg,
• Score: 125 kg;  no fails

BBG

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

• Score: 80 kg

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

• Score: 72f/72f/72/72/72/72

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

• Score: 105 kg

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

• Score:  90/90/90/90/90/90

Strength 2

1a) 4X5 Weighted Strict Pullups – heaviest possible, rest 60-90 sec.

• Score: ME Strit PlU: 18/10/10/9

1b) 4X8 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)

• Score: rx'd

1c) 4X10 Reverse Hyper – heaviest possible, rest 30 sec.

• Score: 20/30/30/30

M/F/S - 5/7/5