Outlaw Fr 09.08.2013

BBG SKIPPED

1. Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
2. Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X8@65%, 70%, 75%, 80% – this is 4 sets total @ increasing percentages, rest as needed.

• 1 RM 165 kg
• 1x8x108 kg
• 1x8x116 kg
• 1x8x124 kg
• 1x8x132 kg

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

• 1 RM 145 kg
• 1x5x87 kg
•  1x5x95 kg
• 2x5x102 kg

2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heaviest possible, rest 60 sec.

• 60/70/75/75

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict C2B Pullups – rest 60 sec.

• SKIPPED

3b) 3X15 Strict GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)

• SKIPPED