WL
7X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 7 attempts), rest as needed
BB Cycling
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
Accessories
1a) 4×3 Snatch Balance – work to a 3rm, rest 2:00
1b) 4×3 Muscle Snatch – work to a 3rm, rest 2:00
Strength
1a) 4X5 Front Squats – work to a 5rm, rest 2:00
1b) 4×5 Sots press – work to a 5rm, rest 2:00
First ever Outlaw workout, beginner weightlifter, 28yrs old, 215lbs, 6’4″
WL: 95/125/145/165/185/205/210lbs
BB:
1.) 95/125/155lbs
2.) 125lbsx15
Acc.
95/115/135/140lbs
Strength
1.)225/225/225/225lbs
2.) DNF
1 Question, Are these workouts designed to be completed in 1 full session start to finish? Thank you.
M/26/69kg
WL
7X1 Snatch from blocks (just above knee) – 60kg, 65, 70, 75, 77, 79, 81 (1lb PR over last week)
BB Cycling
1) 3X3 UB Hang Snatches (full) from the Power Position – 64, 68, 73kg (5.9lb PR over last week)
2) 1XME T&G Snatches (full) from floor @ 66kg – 4 reps
Accessories
1a) 4×3 Snatch Balance – 64, 68, 73, 77kg (4.8lb PR over last week)
1b) 4×3 Muscle Snatch – 44, 53, 58, 59kg (Tied last weeks PR)
Strength
1a) 4X5 Front Squats – 60, 77, 88, Failed last rep at 95kg (Last week I hit 210lb/95.25kg for 5RM)
1b) 4×5 Sots press – 22, 26, 30, 33kg (2.75lb PR over last week)