vegas, baby?

The weekend in Vegas left me missing on testing for 1RM snatch and c&j on Saturday. Instead, I consumed a whole bunch of crap, didn't workout for 3 days and lost a bunch of money. Good times.

Still feeling the effects of the weekend on Monday, I was only able to get in the 1st two components of the barbell work listed for 7/29/13 on theoutlawway.com. This was the first time I got to really play with the new Pendlay NB Bearing bar and it felt awesome. The weight I was using was relatively light but each rep felt smooth. worked up to 120# on the hang triple before doing poor math on the 90% of max work (only did 95, should've been closer to 105-110 on the bar for the last 5 sets).

Part of the reason I only got to the snatches is that I had worked out at CrossFit 858. The workout (not pictured) consisted of heavy squats for 4 and a snatch / burpee metcon. 225 / 7:50ish

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Posted July 28, 2013 by Spencer Arnold & filed under Outlaw Barbell.

Olympic

A) Snatch Pause at bottom of knee: find max triple / worked up to 120#

B) Then 5 sets of 3 @ 90% of triple / 95#

C) Snatch pull to top of knee then 5 sec descent to floor: 6 sets of 2 reps / not done

Strength

A) Close Grip Power Snatch From Hang: 3×2 @ 60% of Max Snatch / not done

B) 2 Sec Pause Front Squat into Push Jerk (one movement): 6 sets of 3 @ 75% of Max CJ / not done

C) Bent over rows: 6 sets of 6 reps / not done