Outlaw Barbell

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

Rest Day

Typically on my “rest days” I like to treat them more as active recovery days rather then sit around watching Netflix eating Ben and Jerry’s days… Which there is nothing wrong with that lol.

A few things I might recommend would be yoga, swimming, bike, or go for a hike. On my days off when I was full blown in the mix of training before Worlds last year I would always try to do something on my day off, Sunday. The Sundays I treated as active recovery days I felt much better going into training on Monday then the days I sat around doing nothing. I was less sore, it took less time to warm up, and I felt more spry and recharged for training.

Today, my advice is to you is find something you like to do that will get you up and moving so you will be better prepared for Friday. If you do CrossFit then hit a metcon or something. Just get moving!

 

Cycle 7, Week 4, Day 3

Today is a little lighter then Day 1, however, 2 days from now you will be doing 4×4@90% in the Front Squat and Push Press. Be prepared!

Snatch grip push press or push press
50%-5, 60%-5, 70%-5, 80% – 6×2

Clean pulls
55%-5, 65%-5, 75%-5, 85% – 5

Front Squat
50%-5, 60%-5, 70%-5, 80% – 6×2

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