Well, we finally did it. After two failed attempts, and numerous technical glitches (because we’re stupid at the internet), the first episode of The Outlaw Podcast is finally live. This episode features 94kg National Champion, Jared Fleming, who is training for a run at the 2016 Olympics, and is a daily training partner of Kendrick Farris. Jared has a 67″ Box Jump, did six Muscle-Ups the first time he touched a set of rings (and never needed a dip), repped out strict Parallette HSPU (yes, like Klokov), and is an amazing gambler. Also, we talk about all that stuff on the podcast…
Oh, and we’re testing the Back Squat today.
Paul Castaneda – 350# Jerk:
1) 15 minutes to establish a 1RM Snatch Balance.
This is a Snatch Balance anyway possible. As a reference point, the goal is to Snatch Balance 120%-130% of your max Snatch.
2a) 3X3 Snatch Balances @ 80% of 1RM from #1 – rest 60 sec.
2b) 3X3 Snatch Pull from Boxes at Bottom of the Knee @ 110% of max Snatch – rest 60 sec.
2) 30 minutes to establish a 1RM HBBS.
Notes: The Snatch work should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.