Hey, what are you guys gonna do tomorrow?
I’m gonna be coaching the 2nd Training Camp of the year at the homebase, Outlaw CrossFit.
Pretty psyched to coach everyone up and teach them how to be more efficient
athletes exercisers, while having to worry about whether the toilet works or not. For those of you who are coming, make sure you’re at the box gym by 6pm for our official meet and greet weightlifting session (bring me some Magner’s too—it’s made from apples, that’s good for you, right?).
Donnie Shankle has become a bit of a cult hero amongst the facebook-video-watching-wanna-be-weightlifter-look-I-own-knee-sleeves crowd. Yes, I am a member of this crowd and yes, I watch pretty much every Donnie video that’s posted. The one I’m sharing tonight, however, really stood out to me. How is it possible for a late 20’s meathead to sound like he’s straight out of a Cecil B. DeMille movie?
“I took up weightlifting while I was in the war.”
“You have to treat the barbell as if it’s a lion’s head you’re trying to rip off.”
Can someone tell me if he really talks like this, because if he does… He’s officially the official mascot of The Outlaw Way and possibly the baddest mufucka on earth.
I mean, REALLY? “I took up weightlifting while I was in the war,” and 18 months later he was A NATIONAL CHAMPION!? You know what…
Fuck Donnie Shankle.
There are 2 things I hate: 1) Dudes with talent and the balls to act upon it. 2) Dudes with voices deeper than a bear (side note: I hate bears also).
*If last week’s High-Bar work seemed easy, you may raise your base number approximately 5%. If it was difficult, stay right where you are.
1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.
2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 120120 – rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
7 rounds of:
5 Deadlifts @ 315/225#
10 Over the Box Jumps 24/20″
*Rest 4 minutes.
For total working time.
Notes: Each round should be performed ALL OUT. If you have the space and the boxes, set up 5 of them like hurdles (in a straight line) and jump in succession down and back. After the last box jump sprint directly out to your 200m route.