Ok, I thought we’d have Power and Connectivity up by today, but the internets has failed us. You may see a post pop up later for both of them – if, of course, we can get them fixed.
Also, The Outlaw Way and Outlaw Barbell will be sharing some common elements for the next 15 weeks. However, as I will explain later, do not try to use the Outlaw Barbell template as additional work to “help your lifts”. It is a Weightlifting program, meant to make you good at Weightlifting. Stay on The Outlaw Way if you are not fully committed to competing in WL. Now to the cool stuff…
Outlaw Barbell is back, and we’ve now got a proven template to share with all of you. Back at the end of December, Jared and I discussed what direction to take the program. We thought about bringing in another national coach to program, but decided against it because we knew that no one was really as familiar with the needs of competitive exercisers switching to Weightlifting as we would like. So we decided to come up with our own template based off of a combination of what Jared does, and what I thought was necessary for success with the transition. We decided to let the Outlaw Barbell site go dark until we had enough time and data to make sure our template was just right.
Today, 16 weeks after starting the template, and on the day we targeted as the re-launch date, 58kg Caitlin Vodopia hit a 14kg meet PR total of 161kg. Caitlin was one of our original test subjects, and an important one. She was a nationally competitive lifter before she started the template, and had crossed over to Weightlifting from competitive exercise. We couldn’t be any happier with the results we’ve seen so far, and can’t wait to see how you guys fare.
Let me make this clear: this is not a supplemental template to help with your lifts, this is for those of you looking to make the switch to full-time Weightlifting. It is also not a casual template, it’s hard as hell. If you have questions please post them on the Barbell blog. Also, we’ll be posting quite a few technique videos for the “no-name” style of lifting that we’ve been working on with the Outlaw Barbell crew.
1) Clean: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed
2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%, rest as needed
1A) 4XME Strict Pullups – rest 60 sec.
1B) 4X5 Push Press – heaviest possible, rest 60 sec.
50 Thrusters 45#