Outlaw Barbell follower email:
Hey TOW!
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.
WL:
1) Hang Snatch (just above knee): 2rm- 1×2@95%, 1×2@90%
2) Snatch: 5×1@90% of Tuesday’s 2rm
Accessories:
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%
Strength:
1a) Bench Press: 5×3@90% of max from Tuesday
1b) Pendlay Row: 5×3@90% of max from Tuesday
WL:
1) Hang Snatch (just above knee): 2rm-
1×2@95%
1×2@90%
Skipped
2) Snatch: 5×1@90% of Tuesday’s 2rm – 185. 5/5. Felt really easy.
Accessories:
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%
Skipped
2) Drop Snatch (start in landing position, no upward momentum): 3rm- 135-145(2)
1×3@95%. 125
1×3@90%. 120
Strength:
1a) Bench Press: 5×3@90% of max from Tuesday
1b) Pendlay Row: 5×3@90% of max from Tuesday
Skipped both.
I combined today with Wednesday since I have been a day behind all week. I did what I could but boy am I worn out.
wl
1) 250 hang double PR
2) 220
no time for the rest, will do tomorrow
(lbs)
1) 125 (+5)
2) at 120
1) 125 (match)
2) 95 (match) ….now that I’m doing them correctly
1) at 120
2) at 135