Outlaw Di 06.08.2013

BBG

1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.

• MOD: Ohne Jerk, da in Garage
• 107 kg

2) 3×2 @ 95% of Max from above – rest 90 plus seconds.

• 92kg/92/92

Strength

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

• 1 RM = 165 kg
• 108 kg
• 116 kg
• 132 kg
• 140 kg (told you....)

2) Front squat: 1X5 @ 70%, 75%, 80%, 85% – rest 2 minutes (or more if necessary).

• 1 RM = 145 kg
• 102 kg
• 109 kg
• 116 kg
• 124 kg x 2 (hab jedes Mal exakt 2 Min Pause eingehalten!)

Conditioning

7 rounds of:
30 sec. ME Airdyne for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15′
30 sec. Rest
30 sec. ME Deficit HSPU 6/4″
30 sec. Rest

• MOD: SDLHP @ BB + Rope Climbs ohne Defic HSPU
•                     1   2   3   4   5   6   7
• SDLHP       18 19 18 17 18 18  18
• RC               1   1   1   1   1   0   1