1a) 7X3 Deadlifts @ 55% Bar Weight + 20% Band Tension – rest 60 sec. Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. These are not touch & go reps, each rep should stop completely on the Read more...
BB Gymnastics 1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes. Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put Read more...
1RM Snatch 3 attempts. Failed at 205 x 3. Got up to 190. No idea what was going on there. AMRAP 16: 6 STOH @ 95lbs 7 Pull Ups 8 KB Swings @ 53lbs Score: 12 + 1
1) 5X1 Snatch off High Boxes (just above knee) – 155lbs rest 60 sec. 2) 5X1 Clean off High Boxes (just above knee) – Up to 225lbs rest 60 sec. Strength *The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there. 1) 5X1 Read more...
After being blitzed by the workout yesterday, I went back to my normal outlaw following. BB Gymnastics 1) 7X1 1 Hang Power Snatch + 1 Power Snatch – 155lbs, rest 60 sec (exactly). Notes: Hang position should be just above the knee. These should be touch & go reps. 2) 7X1 2 Power Cleans + Read more...
Sooo still working out where I can’t drop the weights which makes things pretty frustrating. Nonetheless, very happy with the metcon. Build up to a 2 rep max Snatch touch and go: 185lbs Build up to a 2 rep max Clean (full squat) touch and go: 255lbs Accessories 1a) 3X3 1 Snatch Grip Behind the Read more...
Trained some snatch technique and tested Fran with my 300lb friend Barri again today. The 6’6″ monster hailing from Wales makes me look like a small boy when stood next to him. Awesome strength and physique + Impressive cardio and flexibility in the overhead receive position and front rack for a guy of his Read more...
Came across this article. Thought it was very cool. Also, I hope you guys are keeping up to date with this situation. 1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds. Based off of 205lbs 1RM Accessories 1a) 3X3 Heaving Snatch Balance – 155lbs 1) Back Squat: Set 1: Read more...
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