Outlaw Mi 10.07.2013

BBG

1) 3X5 Muscle Snatch – heavy but keep it a true Muscle Snatch, rest 1:30

• 40/40/40

2) 7X2 Snatch from worst position – heavy but perfect, rest 60 sec.

• 60 kg @ below the knee cap

*Note: The “worst position” distinction implies that you should practice from whatever place you struggle the most. That could include anything from hi-hang to blocks from below the knee, or anywhere in between. Do not turn this into anything but a time to work on technique from your worst position.

3) 5X2 Cleans from worst position + 1 Jerk – heavy but perfect, rest 60 sec. (Perform one Clean, then the second followed by a Jerk.)

• 80 kg @ below the knee cap

Strength

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

• 24/24/24 @ rings

1b) 4X5 Strict Weighted 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)

• no weight
• an selbst gebauter "GHR Maschine"

1c) 4X8 Narrow Grip Bench Press (hands 8-12″ apart) – heaviest possible, rest 60 sec.

• 80/80/80/80

1d) 4X15 Reverse Hyper – medium to heavy, rest 60 sec.

• no weight
• an Mülleimer-Steinblock