130617 ~ Day 1!

130617 ~ Day 1!

After all of last week's PR's, all I can say is WOW! It's amazing in terms of strength and conditioning what 6 weeks can do!  Both newbies and our vets saw some significant gains!  In order to be successful.........we need to be strong.......and we will get strong together!!! 

As we follow the Outlaw model.......we will start the new cycle developing strength through the squat.  Now this doesn't mean that we are shying away from the Olympic lifts, as they will always be featured in our programming, but if you fee like you are squatting 3-4 times a week.....you are!!  Let's have some fun Canucks....and blow up that PR board when we retest in another couple of weeks!!

Skill

7 x 1 Snatch + 3 Snatch Grip Push Presses **Heaviest Possible**

Strength

6x6 Backsquat @ 70%

Conditioning

Open 12.5

7 min AMRAP

3 Thrusters (100/65#)

3 C2B Pullups

6 Thrusters

6 C2B Pullups

9 Thrusters

9 C2B Pullups

etc...

Cash Out

10 rnds 30s ME Calorie row

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