Apparently it was a pretty good weekend for PRs. It always makes me happy to see the OG Outlaws still putting up big numbers. If you want to see a clinic on the 1st and 2nd pull, watch Mike Poppa’s video frame-by-frame.
Mike Poppa – 270# Snatch:
Lacey VanDerMarel – 176# Snatch:
Josh Phillips – 265# Snatch:
Shaun Montiero – 315# Push Press (bad lockout):
1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec.
Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).
2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO
1) HBBS (based off 130129): 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.
Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.
1) 3X200m Run – rest 1:1
2) 3X200m Run – rest 1:1.5
3) 3X200m Run – rest 1:2
*Record exact times for each 200m. Every set should be all-out effort.