This has never been more appropriate…
So many new things coming, so many different ways to exercise. I’m just going to try to start to explain some of the major changes today. Honestly, I fear if I give you guys too much you won’t be able to go about your normal daily business, and I don’t want to be blamed for people forgetting to get the mail, or brushing their teeth.
-Regionals Prep will begin this week, and we’re going to do things a little differently this year. Basically anyone who has followed the site, and qualified for Regionals, needs to email me directly at Rudy@OutlawCrossFit.com. I will not be posting Regional Prep work on the site – it’s simply too confusing. So yes, if you want the Regional Prep template you’ll have to email me. And no, it doesn’t cost anything.
-Within the next week we will not only be making the new Outlaw Barbell template live, we will also be adding Outlaw Power. This will be a basic Powerlifting style strength template, designed for those of you who perhaps feel that general strength is your…well, overall weakness. I will give far more details and suggestions on who would be a candidate for either of these programs. Heck, there may even be another template added. I could see Outlaw Zumba as being very helpful.
-We are beginning work on booking the next round of seminars. There will be some new announcements, as well as some changes to our more traditional training camps. We are beyond excited to continue to further our education series, and we think you guys will be pretty excited when you see what’s coming. If you are interested in hosting a seminar, please email Info@TheOutlawWay.com and let us know why your gym is awesome. For instance – “We have 4 Commodore Utes, a Triumph Scrambler, 19 brand new Eleiko bars, and a cargo net you guys can use.” Or you could just tell us what city you’re in, and whether there’s coffee close.
1) Pause Snatch (3 count pause @ knee): 5X2 – work to a heavy (but perfect) double for the day, rest as needed
2) Pause Snatch (3 count pause @ knee): 1×2@95%, 1×2@90% of max from #1 – rest as needed
1A) 4X3 BTN Push Press (SN grip) + 2 OHS – heaviest possible, rest 60 sec.
1B) 4X3 Snatch First Pull – heaviest possible, rest 60 sec.
1C) 4X20 (steps) Front Rack Walking Lunges – heaviest possible (with no pause to gather feet), rest 60 sec.
4 rounds of:
400m Run (all out)
ME UB HSPU (Regionals standard)