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.
Tuesday 7/24
Metcon
For time:
60/48 cal bike
30 power cleans (135/95)
30 single arm KB push press (53/35)
60/48 cal row
30 KB snatch (53/35)
30 handstand push-ups*
*Sub 30 single arm KB push press for the handstand push-ups
If needed, half the athletes can start on the bike, the other half on the rower.
Finisher
Accumulate 2-3 minutes in handstand hold (nose to wall).
Every time you break perform 10 push-ups. Duration of hold depends on athlete’s ability level.
Scaling options:
Face away from wall in handstand hold
Feet or knees on box, walk hands into a pike position
Reduce number of or eliminate push-ups