Outlaw Mo 01.07.2013

BBG

5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

• Score: 70 kg, no fails

Strength

Smolov 3/1 – Click Here for Smolov Calculator
*Recommendations for week three:
Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. 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.
HBBS 6X6 @ 70% Plus – rest at least 2 minutes

• 1RM = 167 kg
• Score: 125 kg (+5 kg, total +8)

Conditioning

5 rounds for reps/calories of:
30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

• Row: 15/14/12/11/12 cal
• KBS: 14/15/15/15/15
• HRPsU: 19/20/18/16/16

M/F/S - 2/2/2