We are a little over eight weeks out. Eight weeks from the beginning of a season that will most likely be very different than the last few. We made a concerted effort to have everyone as prepared as possible for the Open last year. This resulted in roughly 400 Outlaw followers qualifying for Regionals in 2014. Obviously that kind of volume is not possible this year, but it doesn’t mean we won’t try. While our off-season work certainly was partially for the addition of top-end strength, it was also designed (think Barbell Cycling) with a kind of sport specificity that should transfer well to high-rep/light weight, Open type workouts. And if the Open is different this year; if the addition of a scaled division means higher skill/heavier load, we believe we’ll be prepared for that also.
Yes, the programming on the site will change now. Our barbell work on most days will now be performed within some specific time constraints. The goal will be to continue to develop and maintain top-end strength, but to also use the clock to develop power endurance and overall conditioning. Much of our skill work will move to max effort/high intensity sets to assist with developing lactic threshold, and because we’ve found this to be the best way to grow endurance with most gymnastic/basic bodyweight movements without having to constantly do high rep workouts. Lastly, our conditioning work will move to more of an “Open style”, and feature some multiple effort days. This year we will also be adding a form of pre-fatigue efforts, to prepare for multiple attempts at Open workouts. Wednesday will have a conditioning piece that will have some of the same elements that Friday’s conditioning will have. Yes, in the past I’ve despised repeat workouts – this year is a completely different animal.
Time to work, kids.
We will also have multiple new Training Camp dates up this week. If anyone is interested in hosting, please email Info@TheOutlawWay.com.
Inspiration and Old Man Strength – congrats, Joe.
EMOM for 7:00-
5 Power Snatches*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
1a) 4X3 of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heaviest possible, rest EXACTLY 60 seconds
1b) 4XME UB TTB – rest EXACTLY 60 seconds
Refer to 131223.
5 rounds for total time of:
15 6″ Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14
Rest 1:00 after each round.