Josh Courage now officially has the biggest 20rm Back Squat in Outlaw nation. Well, at least he has the biggest 20rm on video. Mostly because I failed miserably at 340# last week (12 reps), and Kevin Simons has apparently lost his video camera. Nonetheless, Josh Courage is the most manly man on earth, for one day (way to let that happen, dummies).
1) Snatch: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1. 90%x1, 95%x1, 85%x2 – rest 60-90 sec.
2) Clean & Jerk: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x2 – rest 60-90 sec.
Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested.
Conditioning (3 parts)
1) 7 minute AMRAP of:
15 Push Press 95/65#
*Rest exactly 3 minutes.
2) 5 minutes to establish a 5rm T&G Deadlift.
Notes: All reps must be touch and go. If at any time the barbell stops on the floor, the set is over. The athlete may rest in the up position, only. The BB may not lay on the body to rest.
DO NOT injure yourself by losing neutral spine at any time. This is a test event, not Regionals.
*Rest 10 minutes.
3) Run 1 mile for time.
*The recommendation is to perform this work at least 2 hours after finishing the day’s regular work.
Group 1 Conditioning
9 Hang Squat Snatches @ 135/95#
7 Hang Squat Snatches @ 135/95#
5 Hang Squat Snatches @ 135/95#