3-6-19


“Two things scare me. The first is getting hurt. But that's not nearly as scary as the second,
which is losing.”
-Lance Armstrong

Strength & Conditioning
Strength: Reverse Back Rack Lunge (alt. legs)
8-6-6-4-2
Work up to a heavy set of 2 (1/1).

Metcon: For Time
21-15-9
Power Snatch (95/65)
OHS (95/65)
50’ Front Rack Lunge (95/65)

Outsiders Team Training
A) Halt Snatch
Pause @ bottom of knee 2s/rep.
2-2-2-2-2-2

B) Reverse Back Rack Lunge (alt. legs)
8-6-6-4-2
*Work up to a heavy set of 2 (1/1).

C) Metcon: For Time
21-15-9
Power Snatch (125/80)
OHS (125/80)
50’ Front Rack Lunge (125/80)

Outsiders Barbell Club/USAW
A) Halt Clean
Pause @ bottom of knee 2s/rep.
2-2-2-2-2-2
%: 80-80-80-85-87-90

B) Front Squat + Jerk
2 + 1 x 9 sets
%: Start first set at last clean weight.


C) RDLs w/ plate deficit
5-5-5-5-5-5

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Emma Shaybani