This weekend I had the pleasure of assisting at the first ever Outlaw Barbell Camp, in Murfreesboro Tennessee (also the site of the first Outlaw camp EVER). Here’s some observations…
1) Jared and Dave Fleming are amazing coaches. I actually learned a ton from being around them. There is no higher level to learn from than world team coaches, and world team lifters.
2) Not being in charge is the best. I LOVED assisting the Fleming’s. Sorry if I ruined your schedule Jared, not my fault they wanna talk about Fraser.
3) The group of athletes were hungry and worked their asses off. Thank you guys for making the first BB camp perfect, and setting the standard for everyone else.
4) Yet again, Evan and CF Murfreesboro were wonderful hosts. They had the first group of competitors to follow the site, and now have helped us with another first. Thanks Evan, be ready for the first Outlaw Zumba camp *coming soon*.
Since I’m clearly not writing #5 today, I figured we could catch up on some videos. Enjoy.
3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%
1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) – if more than 15 on first set add a deficit, rest 90 seconds
1b) 4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds
3 rounds for time of:
20 Ring Dips
20 KB OHS 24/16kg (1kb – 10L/10R)