Today is our first “Beat the Coach” challenge. I had the pleasure of performing this one earlier and it was “a lot of fun”. Here’s the deal…
To “Beat the Coach” this week all you need to do is, ON VIDEO, get more reps than I did. Each rep must be held in the bottom position of the Snatch Balance for 10 FULL seconds and the barbell MAY NOT hit the ground at any time. I got 8 legit reps in 4 minutes, with an ugly segmented rep that will be used as a tiebreaker. That means, in 4 minutes, you must accumulate more than 90 seconds total in the bottom position of a Snatch Balance with 135/95# on the bar. If you can do that—again, ON VIDEO—we’ll send you a free Outlaw t-shirt.
Also, if I really sucked, we’re only sending t-shirts to the first 3
athletes exercisers who post videos.
And, oh by the way *yawn*… EA tripled 180# on the Hang-Squat-Clean:
1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.
2a) 4X4 Weighted Rope Climbs 15’ – heaviest possible, rest 90 sec.
Notes: These should be performed with a weight vest at a heavy but SAFE load. DO NOT load yourself so much that you will have an “oh shit” moment.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80% – rest 60 sec.
Task 1: In 10 minutes complete as many sets of 5 UB HSPU as possible.
Notes: Standards for men is 2 45# plates with an ab-mat between, for women 2 25# plates with an ab-mat between. Hands should be covering holes in plates throughout the entire rep.
*Rest 2 minutes.
Task 2: 4 minute AMRAP of:
12 GHD Situps
12 Shoulder Touches
Notes: This work should be performed at a 80-90% RPE.
*Rest 2 minutes.
Task 3: In 4 minutes complete as many (bottom paused) UB Snatch Balances @ 135/95# as possible.
Notes: The “bottom pause” portion of the lift is to hold the bottom position for 10 FULL seconds. The goal is to complete the entire piece without dropping the barbell. You may rest in the back rack position. There will be a 20 Burpee penalty for every time the barbell is dropped. The penalty should be performed AFTER the 4 minutes is up.