WL:
1) Power Clean: 5X2@80% of 2rm
2) Power Jerk from blocks: 5X2@80% of 2rm
Accessories:
Clean High Pull from blocks: 3X5@80% of 5rm
Note: The goal is to pull to the middle of the rib cage. This means weight should be heavy but elbows should still break. Knees MAY re-bend.
Strength/Skill:
1a) Strict C2B Pull-ups: 3X8
1b) Strict GH Raise: 3X5 with controlled tempo throughout
1. Done at 175
2. Done at 165
1. Done at 170
1. 8, 8, 8
2. Subbed single leg KB RDL- no GHD today
Outlaw Barbell posts are becoming rare nowadays, hopefully next week we’ll be back on track
+1
Rudy is a busy guy and let’s not forget he does this for FREE.
I’d happily pay for something that actually gets posted everyday. I love this programming, but I hate the inconsistent posting.
I think of this site as a selling point for his camps and video coaching stuff. They wouldn’t be doing camps if it wasn’t for this site.
M/69kg
WL:
1) Power Clean: 5X2@80% of 2rm
98
2) Power Jerk from blocks: 5X2@80% of 2rm
93
Accessories:
Clean High Pull from blocks: 3X5@80% of 5rm
104
Note: The goal is to pull to the middle of the rib cage. This means weight should be heavy but elbows should still break. Knees MAY re-bend.
Strength/Skill:
1a) Strict C2B Pull-ups: 3X8
1b) Strict GH Raise: 3X5 with controlled tempo throughout
WL
1) 88kg
2) 80kg
Acc
1) 84kg
Strength
1) Complete
2) Complete