From Ron Yellin…
I know you get a ton of videos, all the time, but I figured I might as well add my story. I just recently attended the Outlaw Training Camp in Rhode Island. I was fortunate enough to get to snatch with Dan and John. I learned a lot of great stuff (Christ, my hamstrings were sore) and just recently was able to nail a 260# Snatch for a 5# PR. My current body weight is around 168#, so I was pretty excited. Thanks for the great time and information.
1) Every 15 seconds for 5:00 (21 total reps):
1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2a) Bench Press: 3X10 – heavier than last week, rest 1:30
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Weighted Pull-ups: 3X10 – heaviest possible, rest 1:30
Notes: Pull-ups do not have to be unbroken, but sets should not take longer than 30 seconds.
3 rounds for time of:
30 KB Snatches (15l/15r) 24/16kg
25 Wall Balls 20/14#
Notes: Reps for KB Snatch may be apportioned in any manner as long as equal reps are performed on both arms.
1a) 3XME Strict T2B – rest 45 sec.
1b) 3X10 Strict GH Raise – rest 45 sec.