Outlaw Barbell follower email:
I’ve been an #outlawfollower for about a year now but have recently switched to the Barbell programming to focus on my oly lifting. I’m at one of my lightest body weights ever and still making gains. 245×3 is a 30# PR for me. To all the ladies out there worried if lifting makes you “big,” it doesn’t — worry about the numbers that matter, the ones on your barbell.
1) Hang Snatch (just above knee): 2rm- 1×2@95%, 1×2@90%
2) Snatch: 5×1@90% of Tuesday’s 2rm
1) Snatch First Pull (2 count pause @ knee) + Hang Snatch Pull w/Shrug (focus on weight distribution in foot): 3rm- 1×3@95%, 1×3@90%
2) Drop Snatch (start in landing position, no upward momentum): 3rm- 1×3@95%, 1×3@90%
1a) Bench Press: 5×3@90% of max from Tuesday
1b) Pendlay Row: 5×3@90% of max from Tuesday