Outlaw Fr 27.09.2013

BBG

1) 3X3 Snatch from Blocks @ top of knee – use a heavy “working” weight, rest as needed.

• 75/80/80 kg

2) 3X2 Clean & Jerk from Blocks @ top of knee  - use a heavy “working” weight, rest as needed.

• 90 kg nur einen Satz wegen Schulter

Strength

1) HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.

• 1RM 167 kg
• 100 kg
• 108 kg
• 116 kg
• 124 kg
• no fails

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

•  1RM 145 kg
• 87 kg
• 95 kg
• 102 kg
• no fails

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

• 70/70/70/70 kg

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

3a) 3X8 Strict Weighted Pullups – rest 60 sec.

• 15/20/22 kg (zu leicht, hatten nicht mehr Gewicht)

3b) 3X8 Tempo Strict GH Raise (3 counts down, 3 counts up) – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

• improvisierte Foam Roll GHR ohne Gewicht