Outlaw Di 27.08.2013

BBG

Compare 1 & 2 to 130730.
1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

• 105 kg
• 110 kg Jerk fail

2) 3X1 @ 90% of max from above – rest 60 sec.

• 3 x 95 kg, no fails

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Strength

1) HBBS: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% – rest as needed.

• 1 RM 165 kg
• 1x5x116
• 1x5x132
• 1x2x140
• 1x3x149
• 1x1x165 (tried 167 instead); @ belt; fail

2) Front Squat: 1X5@65%, 1X4 @ 75%, 80%, 85% – rest 2 minutes.

• 1 RM 145 kg
• 1x5x102 kg
• 1x4x109 kg
• 1x4x116 kg
• 1x4x124 kg

Conditioning

3 rounds for time of:
15 Deficit HSPU 6/4″
25 Pullups
75 Double-Unders

•  did just one round....07:24 fuck you defic. hspu