Outlaw Open Program Week 3, Day 2: Weightlifting EMOM for 7:00- 3 UB T&G Power Clean & Push Jerks* *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Strength/Skill *Sequence ends on 5th set of BS. 1a) Back Squat (based on 1rm squat) – 1×5@65%, 1×5@75%, 2×5@80%, 1×5@75% – rest exactly 90 seconds 1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds Conditioning 1) For time: Row 20 Calories 60 Wall Balls 20/14# Row 20 Calories *Do not strategize the 60 Wall Balls. Do as many as possible UB, with the goal being 60 UB. Rest as needed between 1&2. 2) 6:00 AMRAP at a conversational pace of: 3 Muscle-Ups 12 Shoulder to Overhead 135/95# 50′ Shuttle Run (5×10′ sections) With no break… 3:00 AMRAP at absolute all out effort of: 5 Muscle-Ups 15 Shoulder to Overhead 135/95# 50′ Shuttle Run (5×10′ sections)
Posted on: Tue, 20 Jan 2015 08:28:06 +0000
Recently Viewed Topics
© 2015