3-4-19


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“Pain and pleasure, like light and darkness, succeed each other.”

-Laurence Sterne

Strength & Conditioning
Strength: 3 pos. Squat Clean
Pos 1: Floor
Pos 2: Knee
Pos 3: Hip (high hip)
x 7 sets

Metcon: AMRAP x 20min
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats

Outsiders Team Training
A) 3 pos. Squat Clean E2MOM
Pos 1: Floor
Pos 2: Knee
Pos 3: Hip (high hip)
x 14min

B) Backsquats
2 x 77%
1 x 80%
2 x 77%
1 x 80%
2 x 77%
1 x 80%

C) Metcon: AMRAP x 20min
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats

Outsiders Barbell Club/USAW
A) 3 Pos. Snatch x 9 sets
(floor-knee-hip)
%: 70 x 3/ 75 x 3/ 77-80 x 3

B) Backsquats
2 x 77%
1 x 80%
2 x 77%
1 x 80%
2 x 77%
1 x 80%

C) DB Seated Press + Sn. Grip DL
5 x 10 (5/5) + 5 x 5 sets
DL %: 100-105-110-120-125

Emma Shaybani