141110

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

1 thought on “141110

  1. First outlaw session today. I’m from Scotland so everything is in Kilos!

    7×1 Snatch from blocks – 50,55,55,57.5,60,65,65
    3×3 UB Hang snatches 50,55,55
    1xME T&G Snatch @50kg = 6 reps
    4×3 snatch balance 50/60/65/70
    4×3 muscle snatch 50/55/60/55
    4×5 front squats 90/95/97.5/100*(4 reps)
    4×5 Klokov press* 40/40/40/40 *I’ve not got the flexibility yet to manage a sots press. Not great numbers but they’ll get better. Thanks

Comments are closed.