Yes, today is a sad day. My good friend, life-partner in Weightlifting nerdery, and Outlaw Head WL Coach, Spencer Arnold, has decided it’s time to move on. I would quickly like to make one thing clear—there is no ill-will, no anger, no Yoko, and no argument or specific event that led to this decision. Spencer has a baby girl on the way, a new location of Deep opening, and simply decided he needed to focus on things at home, as he explains here. I cannot thank Spencer enough for the time, effort, work, and fun he has provided Outlaw over the last year and a half. It is truly a sad day for me simply because I will miss hanging out with my friend, and watching people exercise. We absolutely wish Spencer all the best in everything he does from here, and will continue to support him as a Weightlifter and a friend.
As with all things, the show must go on. We will be moving to the Open Prep portion of the season next week (our pre-season), which makes this the right time for Spencer’s decision. His help with the off-season strength programming provided a great base to build the season from. I will explain and introduce why we’re moving to an earlier start to the season at the beginning of next week, as we have changed our seasonal template to be ready not just for Regionals, but to get to Regionals. Also, the Outlaw Barbell site will not be gone. We are talking to multiple Weightlifting coaches about taking over the program, and are excited to have some great options in which direction to go.
This day is sad, but only because I know I will be interacting less with a guy who I actually like a whole lot. Spencer, thank you, from the bottom of my heart for everything you’ve done for me, Outlaw, and all of our athletes. You’ll be missed. Hopefully now you’ll have time to train more, so maybe someday you can out-snatch Sasser.
5X1 Snatches working to a max single for the day (no more than two misses) – rest as needed
1a) 4X2+2 Snatch Grip Push Press + OHS @ 90% of max Snatch from above – rest 60 sec.
1b) 4X10 Reverse Hypers – heavy, rest 60 sec.
15 Ring Dips
15 KBS 32/24kg
20 Ring Dips
20 KBS 32/24kg
25 Ring Dips
25 KBS 32/24kg