16Apr12- Monday

Wk 2 of OUTLAW Competition Training.    No comments from the masses saying you don't like it, means we keep on trucking!

BB Gymnastics
1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Strength
1a) 7X3 Weighted STRICT Pullups @ 70-75% (or more than last week)
1b) 7X3 Thruster @ 70%

Midline-  50 GHDS, 50 back extensions