140825

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WL

1) 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): 5X1@80% of max for the complex

Accessories

1) 3 Snatch Grip Push Press (BTN) + 1 Snatch Balance: 5X1@80% of 1rm for the complex

2) Muscle Snatch: 3rm – 3X3@80% of 3rm

Strength

1a) 4X8 Strict HSPU – rest 90 sec

1b) Pause Front Squats: 4X3@80% of 3rm FS (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds

3 thoughts on “140825”

  1. Yes. Outlaw Barbell posts again!

    1. Done at 150
    1. Done at 160
    2. Done at 100
    1. All 8s UB
    2. Done at 165

    140823
    Did yesterday
    10# PR total, lifetime snatch PR from the floor
    200/240 @ 77kg

  2. M/69kg
    WL

    1) 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): 5X1@80% of max for the complex
    77kg
    No misses but I feel so slow today.

    Accessories

    1) 3 Snatch Grip Push Press (BTN) + 1 Snatch Balance: 5X1@80% of 1rm for the complex
    82kg

    2) Muscle Snatch: 3rm – 3X3@80% of 3rm
    56kg

    Strength

    1a) 4X8 Strict HSPU – rest 90 sec
    6″ deficit.

    1b) Pause Front Squats: 4X3@80% of 3rm FS (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds
    111

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