Outlaw Blog

Asia, Colorado, and Elite Camp

I got a MASSIVE response from several of you guys out in Denver, Colorado Springs, and Boulder! Thank you guys so much for helping pick this Colorado camp back up! I am in the process of setting up a couple different camps out there so stay tuned next week for some official dates.

In other news, I will be traveling to Asia in late October and would love to teach some Outlaw training camps while that way. Any gyms in the following countries or nearby that would like to host a training camp in Oct-Nov please hit me up: India, Nepal, Malaysia, Singapore, Bangladesh, Thailand, Brunei… Mhmm (Mike Mogard) or any countries nearby. Shoot your emails to me here: Jared@theoutlawway.com.

As for the 5 day intensive training camp on Sept 7-11 we currently have only 3 spots remaining. If you’re looking to dramatically increase your knowledge on how to coach weightlifting or spend 5 days training with The Dave Fleming and I you don’t want to miss out! All the info you need about this camp is here: 5 Day Elite Camp

Lastly, there will be some changes coming soon to the Outlaw website. We will be adding a page listing and recognizing all Outlaw training centers as well as overhauling the Outlaw Barbell page to accommodate the new Outlaw camp structure which will soon be Levels 1-4.

And I just can’t help it… so here is a little something that may or may not be coming soon too… idk.

Outlaw PlateOutlaw Plate

This week’s workout: Cycle 8 Week 9

Denver camp and 5 day elite camp

Hey guys, we still have 5 spots left for the elite training camp Sept 7-Sept 11 (Wed-Sun). Just to clarify, this camp is not just for elite lifters, this camp is for people of all levels. This is an “elite” level camp in the amount knowledge and experience you will gain as a coach and athlete.

You can register for the 5 day camp here:

https://www.eventbrite.com/e/5-day-elite-obb-camp-charlotte-nc-tickets-26841597942

Also, the location in Denver I had selected for a 2 day training camp fell through. If you or someone you know would like to host a camp this Fall in Denver or nearby please email me at Jared@theoutlawway.com. 

More info on the elite camp:   5 Day Elite Camp

This week’s training:  cycle 8 week 8

Become an OBB training center

I am beyond excited to announce that we will now be creating Outlaw Barbell training centers all around the world!

Outlaw has prided itself on the level of coaching we breed through our training camps and programming. We want to broaden our reach and help grow Weightlifting by offering OBB training centers all over the globe.

My father, Dave and I are incredibly proud to be able to spread our knowledge and the Outlaw Barbell philosophy at a much deeper level and on a much wider platform. For years now we have been offering high level training camps as well as sound programming to athletes and coaches alike. Now it’s time to let all of you who follow our philosophy and those that have learned from us over the years put that knowledge and coaching to work on a whole new level.

Outlaw Barbell is trying to help fill the need for more advanced weightlifting programs which are in high demand and in low supply. If you have attended an Outlaw Barbell camp we would love to have the opportunity to work directly with you and help you become OBB training center.  Whether you own a CrossFit gym or currently run a Weightlifting club this is a great opportunity to expand your level of expertise and credibility as a Weightlifting program.

In order to become an official OBB training center you must:

  1. Have attended an Outlaw Barbell camp
  2. Follow custom gym programming written by Dave Fleming and I

Benefits

  1. Custom programming written to the needs of your members
  2. All OBB centers will be listed on the Outlaw website
  3. Custom banners carrying the Outlaw and your personal gym logos
  4. U.S.A. athletes under OBB training centers will receive coaching at all national competitions
  5. Compete for OBB at national competitions
  6. Priority on hosting OBB training camps

If you have any questions or would like to become an official OBB training center email me at Jared@theoutlawway.com. Pricing for the custom gym programming is $199 per month/4weeks.

Lastly, A huge shout out to our friends in El Paso, TX at CrossFit 4th Dimension for becoming our first ever OBB training center!! We are proud to have you guys represent Outlaw Barbell!

Big News Coming Soon!

 

So… Tonight, I was planning on announcing the the next big thing Outlaw is about to drop but with the OBB camp at CrossFit Sua Sponte this weekend I didn’t get a chance to finalize everything.

Outlaw is working on several new and exciting things that will be hitting you guys over the course of the next couple months. Between the restructuring of the Outlaw Barbell camps soon to be levels 1-4, the debut of the Lv. 4 elite training camp this Sept 7-11, and a few other things that will be coming out over the next couple months, Outlaw is moving forward in a lot of ways.

I’m sure the anxiety is killing you… really but maybe not really…. so stay tuned later this week for my next announcement on the latest thing we have been cooking up.

Registration for elite training camp: https://www.eventbrite.com/e/5-day-elite-obb-camp-charlotte-nc-tickets-26841597942

Info on elite camp: 5 Day Elite Camp

This week’s OBB program: Cycle 8 Week 7

*Contact me at Jared@theoutlawway.com if you have any questions*

160621

Welp, I’m an idiot and apparently scheduled the last 3 posts for next month. So… I guess I’ll be posting daily to make sure things work.

All the more reason for you guys to join way over a THOUSAND of your closest friends and follow one of our programs on WodFollow.com.


WOD 160621:

BBG

1) Every 1:30 for 6:00 (5 total sets)-

1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

*Begin around 60% of 1RM CJ and add weight each minute.

2) Rest 3:00 after #1, then take 2-3 attempts at a max for the complex: 1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk – with no time constraint

Strength

Front Squat:

Every 2:00 for 12:00 (7 total sets) reps of – 2/4/1/8/1/4/2

*Use 95% of your 5rm for all sets. If you don’t know your 5rm you can predict using this: Predictive Calculator.

Conditioning

20:00 AMRAP of:

20 Power Snatches 95/65#
30 TTB
40 Calorie Row

160615

Hey, remember Weightlifting? You know… The sport that Jared Fleming broke the American Record in, and where his dad – “The” Dave Fleming – just coached the Pan Am team? Yes, that one. Maybe you should go to an Outlaw Barbell Camp and have them coach you.

CLICK HERE to register to be coached by these guys…


WOD 160615:

BBG

7X1 Power Snatch from blocks (just above knee) – work to a heavy single for the day, rest as needed

Skill

4 rounds at a moderately easy pace of:

10 Narrow Grip (hands as close as possible) OHS 95/65#
10 Strict Ring Dips + 3 count pause at lockout
10 Strict TTB
10 Ring Rows (feet even with rings) + 3 count pause at top of pull (chest even with rings)

Conditioning

7 rounds of:

20 Front Rack BB Weighted Box Stepups (alternating) 75/55# 24/20″
12 Hang Power Snatches 75/55#

Rest 1:00 between rounds

160614

WOD 160614:

BBG

Every 1:30 for 9:00 (7 total sets)-

1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

*Begin around 60% of 1RM CJ and add weight each minute until a miss occurs.

Strength

*Notice changes in reps from last week.

Front Squat:

Every 2:00 for 12:00 (7 total sets) reps of – 2/4/6/3/6/4/2

*Use 95% of your 5rm for all sets.

Conditioning

12:00 AMRAP of:

3 Rope Climbs 15′

12 Strict HSPU

24 Calorie Row

160613

WOD 160613:

BBG

EMOM for 10:00-

1 Hang Snatch (from Power Position) + 1 Hang Snatch (from just above knee)

*Begin around 60% of 1RM and add weight each minute to a max

Skill

10:00 Strict Muscle-Ups

-If you don’t have these – use bands to assist, but make sure they are not “easy”.

-If you have ONE Regional caliber Strict MU, but cannot perform more than one without dropping, accumulate as many as possible in 10:00.

-If you have 2 or more UB, wear a vest which makes for “difficult” reps, and accumulate as many as possible in 10:00.

Conditioning

4 rounds of:

9 Deadlifts 135/95#
100′ Shuttle Run (25′ down/25′ back)
7 Hang Power Cleans 135/95#
100′ Shuttle Run (25′ down/25′ back)
5 Shoulder to Overhead 135/95#

Rest 2:00 after each round.

160611

img_1349

Seriously, you have 8 seconds.

Now it’s only 7.

You idiot, stop reading and go to MORE BARBELL.


WOD 160611:

BBG

Before beginning, row 2k @ roughly 90% RPE, begin Clean & Jerk waves after resting for exactly 2:00 upon completion. Obviously, warm your Clean & Jerk up before you run.

0:00 1 Clean & Jerk @ 70%
1:00 2 Clean & Jerks @ 70%
2:00 3 Clean & Jerks @ 70%

Rest until 4:00 and load bar…

4:00 1 Clean & Jerk @ 80%
5:00 2 Clean & Jerks @ 80%
6:00 3 Clean & Jerks @ 80%

Rest until 8:00 and load bar…

8:00 1 Clean & Jerk @ 90%
9:00 2 Clean & Jerks @ 90%
10:00 3 Clean & Jerks @ 90%

Note total number of makes/misses.

Strength

10X2 Banded Back Squats @ 50% (bar) +25% (bands) – rest exactly :45 between sets

*Here is a pretty good example of what your setup should look like: DEMO VIDEO. If you have a power rack then this will be an even easier setup. To measure band tension on the squat, use the same principle as the banded deadlifts.

You + bar with no bands – stand on scale.
Then…
You + bar with bands – stand on scale.
Adjust bands accordingly.

Conditioning

“Nancy”

5 rounds for time of:

Run 400m
15 OHS 95/65#

160610


WOD 160610:

BBG

Before beginning, run 1 Mile @ roughly 90% RPE, begin Snatch waves after resting for exactly 2:00 upon completion. Obviously, warm your Snatch up before you run.

0:00 1 Snatch @ 70%
1:00 2 Snatches @ 70%
2:00 3 Snatches @ 70%
Rest until 4:00 and load bar…
4:00 1 Snatch @ 80%
5:00 2 Snatches @ 80%
6:00 3 Snatches @ 80%
Rest until 8:00 and load bar…
8:00 1 Snatch @ 90%
9:00 2 Snatches @ 90%
10:00 3 Snatches @ 90%

Note total number of makes/misses.

Skill/Strength

1a) 4X10 Weighted Hip Extension – heaviest possible with perfectly straight body, rest 2:00

1b) 4X20 Weighted Hollow Rocks DEMO VIDEO – heaviest possible with perfect position, rest 2:00

Conditioning

3 rounds for time of:

3 Strict Muscle-Ups
6 Shoulder to Overhead 225/155#
9 Muscle-Ups (yes, Kipping)
12 Front Squats 225/155#

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