Announcements
Mock powerlifting meet on Saturday August 18th! The main purpose of this is to get our athletes that are competing in an actual meet in September ready. But, the meet at Outlier is open to all members for free! It doesn’t matter if you are a powerlifter or not, come test our your back squat, bench press, and deadlift on August 18th in an organized setting. We will post more info as the event approaches.
Programming Note
This marks the first week of a 6 week snatch cycle. It won’t be the only strength movement we do, but there will be more of an emphasis on snatch movements each week. Also, most squat days will be at a prescribed percentage of your 1 rep max. Read the notes for that day’s movements, often all sets should be done at the prescribed percentage.
Friday 7/27
Strength
E2MOM 10:
3 snatch grip deadlift
Build over the 5 sets.
Metcon
5 rounds, 2 min work / 1 min rest:
3 deadlift @ 70%
6/4 strict pull-ups
Max wall balls (20/14) in time remaining
Score is number of wall balls each round
Extra credit (non-coached)
4 rounds, NFT:
8 Pendlay row
12 GHD hip extension