BB Cycling
1) Power Snatch: 4X3 – work to a 3RM, rest as needed
2) Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed
Accessory/Skill
1a) 4X3 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 90 sec.
1b) 1b) 4×5 goodmornings – rest 90 sec.
Strength
1a) 3X60 seconds Weighted Plank Hold, rest 2:00 min
1b) 3X15 Reverse Hypers – medium/heavy, rest 2:00 min
From what coach program should I follow?? Why you have so 3-4 different programs sent to my email??
depends what you want. If you are a crossfitter then follow the outlaw way. If you are a weightlifter then follow outlaw barbell. If you are a crossfitter who wants more powerlifting do outlaw power. if you are a ballerina or a meat head do outlaw connectivity in combination with any other program