The Outlaw Way

In Omnia Paratus

Posted on January 2, 2015 by J Mart

1) Hang Snatch Complex, 2 pull + 2 snatch + 2 OHS = 1 rep (all from hang. Based on 1rm snatch) – 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%

2) Dumbbell Press from Split position – work up to 3×5 at light intensity

3) Jerk Drive (based on 1rm C&J) – 1×5@60%, 1×5@70%, 1×5@80%, 1×5@90%, 1×5@100%

4) Front Squat (based on 1rm clean or 1rm Front Squat if known) – 1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

Mikael on January 2, 2015 at 5:01 pm said:

Split position as in split jerk??
- Jmart on January 3, 2015 at 7:57 pm said:
  
  Yes
Michael Osborn on January 3, 2015 at 10:31 am said:

When is it ok/ not ok to use straps. The higher rep sbatches have been tearing my hands up. My hands split open an inch below the knuckle on my ring finger and it doesn’t seem to want to heal.
hairman on January 3, 2015 at 4:04 pm said:

Another decent day… No missed on the snatch complex… Jerk drive catch was not the cleanest…
Cait Lucas on January 3, 2015 at 4:49 pm said:

Felt good.. Weird not maxing out. Percentages for jerks and front squats done off 100kg snatch work percentages done off 75kg.
Db presses were done with 35#
- Cait Lucas on January 3, 2015 at 4:50 pm said:
  
  Db split position **

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