The next 8 weeks will serve as a sort of mid-season developmental phase. Even though we realize not everyone is still a part of the Games season, we will not be completely dropping the conditioning portion of the program for the sake of developing other aspects. In fact, the feedback the early part of the season has given us is that our athlete’s conditioning is, without question, the best it’s ever been.
While we will not be dropping conditioning volume for the sake of other development, we will be moving some things around to focus more on standalone gymnastics. We will also be beginning a time/load squat cycle developed by Outlaw Power Head Coach, John Dill, and continuing to push the foundation of our program – the Olympic Lifts.
Along with the new focus of The Outlaw Way base template, next week we will be adding three new specialized templates to the site.
1) Outlaw Masters – a version of the TOW template, specifically focusing on the needs of competitive Masters athletes.
2) Outlaw Hybrid – (more explanation will be coming) this will focus on strength and skill development for team style athletes, or those who compete in Weightlifting and still dabble in CF style competition.
3) Outlaw Capacity – (WAY more explanation coming) additional aerobic work for athletes who tend to be more anaerobic, and struggle at maintaining output throughout longer pieces.
We are very excited for these additions to our program, and will continue to try to give a wider variety of athletes all the tools they need for success.
Speaking of athletes who have acheived a high level of conditioning, with no loss to top end power…
Marco Coppola – lifetime PR Clean and Jerk of 405#/184kg:
7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed
1a) 5X6 Pullups + 4 C2B Pullups + 2 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.
1b) 4X10 Back Squats – work to a heavy but not maximal set of 10, rest 90 sec.
50 6″ Target Burpees
25 Hang Power Snatches 155/105#
50 6″ Target Burpees