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Tom's Garage/RRL
Chattanooga, Tennessee

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Clean & Jerk 3-3-3-3-3

Clean & Jerk 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Use 75% of your 1 rep max

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Back Squat : 20 Rep Max

Record your best Back Squat 20 Rep Max lift.

This should be a maximal UNBROKEN set. If you completed all 20 reps last time, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

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Outlaw 120508 - Conditioning A

4X3 Weighted Strict Pullups + ME Kipping Pullups @ 20/10# – rest 60 sec. Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

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Outlaw 120508 - Conditioning B

4X400m Sprint – rest 60 sec. Notes: These should be all out efforts. Pacing is not acceptable, and degredation of pace is acceptable.

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Movements

Clean & Jerk Back Squat Weighted Strict Pull-up Weighted Pull-up Rest Sprint

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