*This is a de-load week. Do not think because it’s “light” that you should raise percentages. Stick to what you’ve been using and EXACTLY what is written.
1) Back Squat: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%– rest 2-3 min. between each set.
80,86, 93, 98
2a) 4X8 Bent Over Rows (Clean grip) – heaviest possible, rest 60 sec.
60x4x8
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 1X5 @ 65%, 1X5 @ 65% – rest 60 sec.
65, 68, 68, 68
BB Gymnastics
1) 5X2 Hang Snatch (full squat) @ 80% – rest 60 sec.
60x5x2
2a) 4X3 Snatch High-Pulls – heaviest possible, use straps, rest 60 sec.
Notes: The pull should end with the BB at least at nipple height. Concentrate on pulling, not jumping.60x4x3
2b) 4X3 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
60x4x3
Conditioning
9-6-3 of:
Muscle ups
Squat clean thrusters - 70kg
10:03
Poor day training, everything felt heavy and i felt tired. Im putting it down to poor nutrition and lack of sleep while working in Bristol. Back on track with the Outlaw programming now.
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