With the new site, comes new additions to the program. We have been asked many times about adding an exclusively Weightlifting template to the site, and have decided that this is the right time.
Beginning next week the Outlaw Barbell powered by The Arnold Method template will be live. Basically, the first part of the Outlaw BB template will be used for The Outlaw Way daily workouts. The second part will be for those of you who are leaning towards competitive Weightlifting, and want to use a program focused more on preparation for meets. The Outlaw Barbell workouts will be designed to broken down into two sessions per day, and will follow the same squat and strength cycles that The Outlaw Way follows. Spencer will be writing a detailed introduction post to begin next week, and will be explaining what meets and times the template is meant to peak for.
There is no right or wrong answer to which template you should use. If your aspirations are for the sport of fitness, then you should unquestionably continue to follow The Outlaw Way. If you have wondered how you would do as a Weightlifter, and would like to dedicate some time to pursuing the sport, then this is your opportunity to follow a program that is dedicated to Weightlifting exclusively.
For a guy that weighs 170#, and doesn’t own a pair of shorts to cover up his “man-stockings”, Josh Auer is a pretty good lifter. Technique, boys and girls—I could watch him lift all day, if he had some clothes on.
Josh Auer – 230# 3-Position Snatch (failed High-Hang):
1) Power Snatch: Find Max UB Triple in 10 min.
2) Power Clean: Find Max UB Triple in 10 min
3) Jerk From Rack/Boxes: Find Max Triple in 10 min (you may drop bar on boxes each rep)
4a) 3X4 Clean Pull from Hang (Top of Knee) @ 110% of Max Clean & Jerk – rest 60 sec.
4b) 5X4 Behind-the-Neck Push Press – heaviest possible, rest 60 sec.
Rest (approximately) 5:1
*If you need a little more rest to maintain pace, you may take it; however, do not take more LESS than 5:1.