Outlaw Di 20.08.2013

BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

• 100 kg

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.

• 90/90/90 kg

Strength

1) HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest 2 minutes (or more if necessary).

• 1 RM 165 kg
• 1x6x116 kg
• 1x6x132 kg
• 1x3x149 kg @ belt
• 1x2x157 kg @ belt, 1st allein 2nd mit spotter

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

• 1 RM 145 kg
• 1x5x102 kg
• 1x4x116 kg
• 1x3x124 kg
• 1x1x131 kg @ belt

Conditioning SKIPPED

7X100′ Prowler Push (50′ down w/ high handles – 50′ back w/ low handles) – heaviest possible (see note)
Rest 3:1
*Note: The Prowler should be loaded with a weight that is very heavy, but not so much the each effort takes more than :45. These should be all out sprints with round times in the :25-:45 range. The load used will be vastly different based on what surface you are pushing on. AstroTurf or even grass is the ideal surface.