Matthew Sage came to our first official Training Camp last February, in Alexandria. Last week I got this email from him:
I just wanted to send you a quick email to give thanks for your excellent programming and coaching. I have been following the outlaw way since January and attended the outlaw training camp in Alexandria in early February. On the Friday’s “lifting session” at the training camp I hit a snatch of 175# (15# pr at the time) and a 255# clean and jerk (10#pr at the time). Then last week I was able to hit a 210# snatch, and yesterday I reached a big goal of mine and hit a 300# clean and jerk.
Again, I just wanted to say thanks for everything that you have done and the sacrifices that you have made to make the outlaw community what it is today.
This leads to a short discussion of the fall/winter Training Camp schedule. We’re actually planning on doing less camps this year, in major locations, but will be announcing them further in advance and taking a full staff to accommodate more athletes. This round of camps will have far more instructional time, more specific coaches, and will take up two full days plus our traditional Friday lifting session.
Also, and I hesitate to announce this because I’m sure there will be a million questions, we will be adding an instructors course to the schedule. This course will cover, in detail, the instruction and performance of ALL movements that are regularly seen as part of the Outlaw Way program, as well as, feature a basic programming synopsis for all populations. These instructor courses will be VERY limited in size, and there will be both written and practical testing. There will be MUCH more detail to come about this course, including what passing the course will mean to both the instructor and the instructor’s gym, but we wanted to give everyone a heads up as early as possible.
Notes: Complete all Cleans, then one Split Jerk after the third Clean.
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 120515
2a) 5X2 Push Press – heavier than last week, rest 60 sec.
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)
Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.
EMOM for 10 minutes:
3 Bar Muscle-Ups
During each rest interval perform AMRAP of Double-Unders.
*Score is total reps of DU.