140916

Continuing with the PR parade, here are some of the ladies impressively throwing barbells overhead…

Allie with 125#

Jordan with 135#

#OutlawHQ #snatchwars

Connectivity:

3x:20 Handstand Hamstring Stretch (on box)

2×1:00 Hands and Feet Hollow Hold

3×5 Arch to Hollow Swing + Pullup (or C2B)

BBG:

3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

Conditioning:

Tabata Intervals of (8 rounds – :20 work/:10 rest):

1) KB Swings 24/16kg

2) Air Squats

3) Ab-Mat Situps

(8 rounds of 1, then 2, then 3)

140916

It was a hail storm of Snatch PR’s last night at #OutlawHQ.
I will get all the videos up little by little. For today lets start with some of the dudes…

Here is Matt with a solid 225# Snatch

Not to be outdone pound for pound,
Mike then looked him in the eye and answered with this 170# Snatch

#snatchwars

Connectivity:

3 x :20s Thoracic Spine BB Stretch

1:00 Hollow Hold on Back

1:00 Arch Hold on Stomach

3×10 Arch/Hollow Swings on Bar

BBG:

15 minutes to 5×1 Hang Clean + Jerk (work to a heavy but perfect single for the day)

Conditioning:

12 minutes to complete-

3 rounds of:

15 Shoulder to Overhead 95/65#
10 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

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Connectivity:
:30 Bridge Hold

3x:20 Hollow Hold on bar (or inverted hollow hold on bar)

3×5 Feet in Rings B-MU Drill

BBG:
15 minutes for a 5×1 Hang Snatch from the top of the knee (perfect reps as heavy as possible)

Conditioning:
Run 1200m
25 TTB
Run 800m
20 TTB
Run 400m
15 TTB

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Connectivity:
3 x :30s (each leg) Deep Couch Stretch
2 x 1:00 Hands & Feet Hollow Hold
3 x 10 Arch/Hollow Swings on Rings

BBG:

15 minutes to Power Clean & Push Jerk: 4X5 – work to a 5RM
Conditioning:

3 rounds for time of:

50 Double-Unders
21 Thrusters 75/55#
7 Muscle-Ups

140910

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Connectivity:
3 x :20 of Thoracic Spine Barbell Stretch
3×8 PVC Raises (on floor, belly down, hands shoulder width)
3×5 Tap Swing Levers (hold with chin over bar, maintain hollow body, swing hips to bar)

BBG:
3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom)

Conditioning:
2 rounds for rounds and time of:

4:00 AMRAP of-
“Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
800m Run