5 x 3 Pendlay Row upto 85kg
5 x 3 Strict Split Press upto 60kg
Back Squat - 5 @ 117.5kg, 3 @ 125kg, 3x3 @ 132.5kg (2 mins rest inbetween sets)
rest 5 hours
4 Rounds, resting the time each round too inbetween rounds
- 10 unbroken Front Squats @ 92.5kg
- Run 400m
1) 2:03
2) 2:08
3) 2:34 (missed the clean)
4) 2:11
Pretty tough
Hi mate
ReplyDeleteJust a quick one. If you're cleaning, the bar should be contacting you below your hip crease. The hip crease is a good guide for contact when snatching but due to the narrower clean grip the bar should contact slightly lower down your leg (high up your thigh).
Also, on Outlaw when it says high hang it usually states 'with hip' or 'without hip'. Without hip means there should be no flexion at the hip and the dip and drive is from the knees with weight in heels. With hip allows for small hip flexion and therefore the bar can slide slightly down the legs.
A high hang as Burgener coaches it is comparable to Outlaw's 'without hip' and as such should look the same as your Jerk dip (obviously with the bar in a different place). Hope that helps and makes sense.
Cheers
Mike
Thanks Mike, massive help!! Been speaking to Callum about it and was some what confused. I was struggling with the High hang cleans due to the length of my monkey arms haha!!!! Im enjoying the Oly part of OUTLAW but Im not so sold on the conditioning
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