Outlaw Fr 19.07.2013

BBG 

1) Snatch from Blocks @ Power Position: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed. 

•  65 kg

2) Clean & Jerk from Blocks @ Power Position (same position as Snatch – refer to above demo): Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

• skipped

Strength

1) HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75%

• 1 RM = 165 kg, no fails @ 2 min rest

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

• 1 RM = 145 kg, no fails

2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.

• 80/80/80/82 x 5

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict Pullups – rest 60 sec.

• Ring PullUps: 15/10/7

3b) 3X10 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)

• rx'd