Yep, this just happened.
Do you all feel sexier now?
Speaking of sexy…
Just in case you thought that title was a little grandiose, don’t worry. Jay doesn’t take things too seriously…
Tonight, Courtney Modecki asked if she could test her back squat early because she wouldn’t be able to do it Wednesday. She said she felt recovered from 12.4 and wanted to hit 300# so badly that she would kill every puppy in the world to make it happen (that’s real, she’s a full-on puppy assassin). I, being a devout animal rights activist/vegan, decided that it would be better to save the world’s puppy population and let her squat than to worry about my silly “template” or “scientifically designed program that was waved perfectly to test ONLY ON THIS WEDNESDAY.”
The good news is she hit 300#.
The bad news is… Kinda?
Before you watch this video let’s make one thing clear: I actually called this a no rep. Since then I’ve watched it a few times, slowed it down, frozen it in the bottom position and basically tried to find any way I could to make it count. Personally I think it needs an inch (that’s what she said), but Dave Lipson would have counted it for sure.
Whether you think it’s low enough or not, this is very close to a two-and-a-half times BW squat for the 125# Modecki. I can’t wait to see how many ladies we’ll have put up 300# plus on Wednesday. In fact…
We’ll send a super-comfortable (read: it makes you look way hotter) Outlaw tank top to any of our ladies that get 300# plus on video. Actually, *thinks it through a little* we’ll send them to the FIRST THREE ladies who post video.
For all of you who griped about how hard today’s tempo squats were (aka pause squats), you are a pussy. Also, if your quads are not AT LEAST 24″ in diameter, you are a pussy. Mine are 25″, which means I am a man. My 25″ quads give me the ability to do things that most of you can’t, like squat more than everyone else (except Kevin effing Simons), and say things like “No, these aren’t skinny jeans—my quads are 25 inches.” Brandon Phillips has recently challenged my quad dominance (Get it? Seriously, I was proud of that one), but the only proof he has of being anywhere near 25″ is a grainy squat video and some claims that he’s ripped a few pairs of shorts bending over to pick up some puny weight.
Well, Brandon—you may want to get in a few more sets on the leg extension machine, cause tonight I reclaimed the title of Outlaw quad dominance (Yes! I got it in again):
1) Power Snatch + Snatch (full squat): 2X1 @ 65%, 2X1 @ 70%, 2X1 @ 75% – rest 60 sec.
Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.
2) Power Clean + Push Jerk: 5X1 @ 75% – rest 60 sec.
1a) 3XME Bench Press @ BW for men, 80% BW for women – rest 60 sec.
1b) 3XME STRICT Pullups @ C2B for men, chin over for women – rest 60 sec.
Run 800M all out.
*Rest 4 minutes.
8 minute AMRAP of:
10 Behind the Neck Push Press @ 155/105# (no racks)
20 Perfectly Vertical KBS @ 24/16kg
30 UB Double-Unders
*Rest 8 minutes.
400M Sled Drag @ 90/70#
Notes: This is NOT for time. Again, these should be Westside style. Concentrate on pulling through the heel to the toe. DO NOT begin a step by loading the balls of the feet at any time. This weight should be fairly light; concentrate on take large strides.