Monday 3/26/2012

First day of Outlaw Way 

1) 5X2 Snatch @ 75-85% – rest 90 sec. 

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

2a) 5X3 Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo High-Bar Back Squat @ 75% – rest 60 sec.

MDP 

1. 157,157,168,168,178

2a. 225

2b. 265

Conditioning

For time:

Run 400m
3 rounds of the BB complex-
5 Deadlifts 135/95#
5 Hang Power Cleans 135/95#
5 Push Jerks 135/95#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex

100 Double-Unders

MDP: 14:47

Midline

1a) 3X5 (5l/5r) TGUs @ 24/16kg – rest 45 sec.
1b) 3×20 UB T2R – rest 45 sec.