I was gonna post this with a few other videos, then I reread the email and realized how ridiculous it actually is. No big deal, just 1.67 times bodyweight, and within 15# of an even 300. I bet Derek doesn’t even have to touch the rings to do Muscle-Ups. Here’s Derek’s email so you know he’s not a WL ringer…
“@derek_fritsche/BW 170 – 285 snatch from blocks. You MAY remember me from The Outlaw Open back in 2012. I didn’t place very high, but I’ve made some major gains since then #steroidfree. I’ve been following The Outlaw Way for close to 2 years now – Thanks guys.”
Derek Fritsche – 285# (130kg) Snatch @ 170# (77kg):
5X3 Tall Snatch – work to a heavy (but perfect) triple, rest 60 sec. DEMO VIDEO
2a) 5X3 Push Press – heaviest possible, rest 60 sec.
2b) 5X3 Tempo HBBS @ 75% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
3 rounds for time of:
30 KB Snatch (15l/15r anyhow) 24/16kg