Outlaw Barbell

Mat Fraser!

Fraser

In case you haven’t heard, elite Weightlifter turned CrossFitter, Mat Fraser just won the 2016 CrossFit Games!!

Not like anyone needed any more convincing but once again Mat has proven that having an elite foundation in Weightlifting is the cornerstone of being a great CrossFitter (that being said you can’t neglect the importance of Gymnastics skills and cardiovascular endurance).

On another note… sorry for uploading this program Monday rather then Sunday. This will not become a common theme. Things got so crazy last night here in Carson that I didn’t know who or where I was… slight overstatement but you get the point.

Down to business here, Outlaw Barbell is in a state of change and a lot of really cool things are in the works. One of the many things we are working on is the system of how the Outlaw Barbell camps are run. The past few years we have only offered a standard OBB camp. The plan is to very soon start offering Lv. 1, Lv 2, Lv. 3, and Lv. 4 training camps. The current OBB camp will become a Lv. 3 camp and what I’m most excited about will be the level 4 camp!!

The Lv. 4 will be a 5 day intensive training camp that is not only a “how to” but a true training camp with scheduled workouts to take everyone through to practice and develop all the accessories and skills needed in Weightlifting. This camp is meant to break you down (technically not physically) and build you back up into an entirely new athlete or coach.

The new elite Lv. 4 camp will be the most involved camp TOW has ever offered. I am so excited for this to launch!! These camps will be limited to around 10 athletes and my plan is to offer 1 before the end of this year. This camp will only be a couple times a year so if you are interested you DO NOT want to miss this opportunity. More details will be going public in the next week or 2 but if in reading this you already know you’re interested in the new elite camp please email me at Jared@theoutlawway.com to get further details and tentatively reserve a spot on the newest and most involved camp EVER.

Stay tuned for next week when I announce some other really cool things to come at you guys!!

cycle 8 week 5

Colorado & Cycle 8 Week 4

This week is a mini test week for sets of 5. If you’re feeling good in any particular movement feel free to go above 80% but try and do everything for 5.

cycle 8 week 4

In other news, stay tuned for a couple new OBB training camps that we are about to release. I am for sure planning to come to Colorado in September. So stay tuned!

As for now we currently have 2 camps on the roster:

*Both of these camps will be low attendance and will focus a lot on 1 on 1 work with everyone.

Raleigh-Durham, Nc
August 6-7

Boston, Ma
August 13-14

If you’d like to host an OBB camp this fall email me at Jared@theoutlawway.com for more info.

Cycle 8 Week 2

Hey guys, I hope everyone had a kickass 4th of July! Sorry the program wasn’t up before yesterday but The Dave Fleming and I were so busy getting crunk we slipped up. Here is week 2 and since yesterday was considered a rest day you can make it up on Wednesday if you’d like.

Hope everyone is killing it on our programs! If you’d like Dave and I to write you personalized programming email me at Jared@theoutlawway.com to get more info or get started.

Upcoming OBB camp schedule:

El Paso, Tx
July 9-10

Clarksville, Tn
July 16-17

Raleigh-Durham, Nc
August 6-7

Boston, Ma
August 13-14

 

This week’s program

cycle 8 week 2

Cycle 8 is here!

What’s up guys?!

Today marks the start of a new cycle. We are now on the 8th consecutive cycle written by the man himself, The Dave Fleming. I’m not even sure exactly what he has in store for all of us during this cycle but I can promise you it will be good!

In other news, if anybody following this program expects or hopes to qualify for the American Open this year email me at Jared@theoutlawway.com so we can get your info so that Dave and I can make tentative plans to coach you.

Also, don’t tell anybody, but I’m tentatively planning on making the American Open my first comeback competition! I don’t expect to be breaking any new American records right away but it will be great to get back on the platform and get back in the game.

Lastly, Outlaw Barbell has a few new camps on the roster — be sure to check them out!

Upcoming OBB camp schedule:

El Paso, Tx
July 9-10

Clarksville, Tn
July 16-17

Raleigh-Durham, Nc
August 6-7

Boston, Ma
August 13-14

 

This week’s free OBB programming:

Cycle 8 Week 1

OBB Training camps and Programming

Hey all,

Outlaw Barbell has a few new camps on the roster — be sure to check them out!

Also, The Dave Fleming and I only have 4 spots left for new sign-ups for our personalized programming. Receive 100% individualized programming with video review for the price of $99 per month. Email me at Jared@theoutlawway.com for more details.

Upcoming OBB camp schedule:

Taftville, Ct
June 25-26

El Paso, Tx
July 9-10

Clarksville, Tn
July 16-17

Raleigh-Durham, Nc
August 6-7

Boston, Ma
August 13-14

 

This week’s free OBB programming:

OBB – Cycle 7 Week 6

Cycle 7, Week 4, Day 5

Like I mentioned the other day this week is our heaviest week for this “block” (weeks 1-4) of the program. If you’re feeling good feel free to attempt to establish a new 5 RM on Cj! Otherwise stick to 80% for 5.

Have fun and lets get after it!

Cj
50%-5, 60%-5, 70%-5, 75%-5, 80%-5 (or establish new 5RM Cj)

Snatch Balance+ Overhead Squat (% based off snatch)
50%-2+3, 60%-2+3, 70%-2+3, 80% – 2+3 (2 snatch balance then 3 ohs)

RDL
50%-5, 60%-5, 70%-5, 80% – 3×5

P.S. if you’re looking for programming catered more to you and your needs email me at Jared@theoutlawway.com for details on our newly launched personalized programming! We would love to have you as part of our online team.

Squat-a-holic

Alright folks, it’s getting about time for these squats and push presses to be feeling a bit challenging. The squats and push presses will continue to increase in intensity and decrease in volume for roughly 2 more weeks. Nearing the end of these 2 weeks we will test to establish a new 1 RM front squat. I have to talk to the old man, The Dave Fleming, but I think after these 2 weeks we will give everyone a de-load week, to recover before testing.

Snatch grip push press or push press
50%-5, 60%-5, 70%-5, 90% – 4×4

Snatch pulls
55%-5, 65%-5, 75%-5, 85% – *(1-3)x5

*If feeling good you can do up to 3 sets at 85% today for Snatch Pulls

Front Squat
50%-5, 60%-5, 70%-5, 90% – 4×4

Upcoming OBB camp schedule

Taftville, Ct
June 25-26

El Paso, Tx
July 9-10

Clarksville, Tn
July 16-17

Raleigh-Durham, Nc
August 6-7

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