This week we’ll be starting the 3rd wave of our BB Cycling off-season template. They’ll be three squat days per week (Mon, Wed, Sat), along with two pulling accessory days (Tues, Fri). There will also be additional strength work, especially focused on a phase of upper body hypertrophy. The first eight weeks have laid the groundwork for the next eight weeks. Now that we’re through the adaptation phase there’s only one thing left to do – get jacked.
I just puked in my mouth after writing that.
Should have pre-order info up tomorrow for the Nike OBB gear, along with a few new items to announce. Also, yes – there’s a full women’s line as well…
Outlaw Barbell 69kg lifter, Jake Dickerson, put on a clinic in pacing and patience over the weekend, with this 110kg/242# meet PR Snatch.
7X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 7 attempts), rest as needed
1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.
2) 1XME T&G Snatches (full) from floor @ 90% of max triple from #1
1a) 4X5 Front Squats – work to a 5rm, rest 2:00
1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00
EMOM for 10:00-
4/3 Muscle-Ups (men 4 – women 3)
10 Wall Balls 30/20# (men – if you don’t have a 30# WB, use a 12′ target)
Then, with the clock still running…
EMOM for as long as possible (until 20:00)-
7/5 Muscle-Ups (men 7 – women 5)
15 Wall Balls 30/20# (men – if you don’t have a 30# WB, use a 12′ target)