We are pleased to announce an entirely new edition to the Outlaw Training Camp, and now Workshop roster.
Since publishing “How Donuts Gave Me Abs, & an 80kg Snatch“, I’ve personally seen Nicole Capurso help a massive amount of people make weight (including most of the OBB WL team), feel better, and raise performance, by understanding how to fuel their bodies through accurate measurement and prescription of macronutrient intake. This is our first foray into the performance nutrition realm, largely because this is the first time we’ve seen something work consistently with hard-and-fast numbers to back it up.
Since before the first workouts were posted on this site I have been searching for a data-driven, evidence-based fueling system for our athletes, and this is the first time I am personally confident enough in something/someone to recommend and promote their work to everyone we reach. We are pleased to add the new Outlaw Performance Nutrition Workshop to our educational event roster, and know that Nicole is excited to bring her work to as many of you as possible. We are also excited because the nature and duration of this Workshop (one day) will allow it to be affordable, and less time consuming for all those who wish to attend.
A detailed description, and the first Workshop dates/registrations will be posted with Monday’s post (Atlanta GA, upstate NY), and there will be more dates coming soon.
1) Alternating EMOM for 14:00-
1 Three Position Clean (floor, hang, power position)*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
10 Ring Dips
8 OHS 205/135#
1a) 5X3 Jerk from Blocks/Racks – work to a max triple for the day, rest 90 sec.
1b) 5X3 Paused Clean First Pull (3 count pause at the knee) – work to a max triple for the day, rest 90 sec.
2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-
30:00 AMRAP of:
7/5+ Muscle-Ups (7 men/5 women)
The + means you may do more UB reps if they are spot on and perfect. Do not go to a ME set where failure is possible, but you may push this number if they’re feeling good.