We semi-introduced the new Outlaw Barbell program a couple of weeks ago upon its re-launch. But, since the Adult Acrobatics Outlaw Connectivity and Meathead Calisthenics Outlaw Power blogs launched, we decided it was time to do a formal introduction to the superior of the three.
Probably all of you who are here fall into one of the two following categories:
1) You are an exerciser who needs or desires to become more proficient at Weightlifting so you can in turn improve your exercising.
2) You are ready to compete in a real sport (just kidding, the NPFL is totally going to revolutionize CrossFit Team Exercise Racing).
Whatever the reason you are here, we are excited to bring you what we believe is a comprehensive program that will address technique and strength in a deliberate, progressive way.
Our first cycle that we just began will last a total of 15 weeks and will be broken down into three phases; each phase will consist of four weeks of work followed by a de-load week. That will take us to the end of July. Ideally, we would like to find a meet around this time to compete in. You can certainly compete in meets during the template, but logically we would like to see everyone compete in a meet at the end of the cycle at the least (we will also be making available our meet-week prep template).
Those of you already competing probably know that Nationals is July 17-20. We will identify those of you who qualify and intend to compete well in advance and work individually with those lifters.
For those of you following, we would like to see everyone post their results to the comments (if you had been posting comments and they were not visible before, they should be now). This not only helps us monitor progress and identify strengths and weaknesses within the group, but it can also help you all find people of similar background to share results/pain with and “compete” against. In addition, if you have questions about the programming or a movement, please post them in the comments section and we will get back to you by either replying to your comment, or if it is something the whole group can benefit from we will include it in a post (for instance, we had this question last week, “During the WL should we stand up every rep? Or should we just get under the bar and reset?” The answer is it depends. If you are comfortable with simply catching and resetting, go for it. But, if standing up in the clean or snatch is a weakness, stand up each rep. And if you have no idea what we are talking about, don’t worry about it). More FAQ to come tomorrow.
Lastly, PR’s. Video them. Send them in to outlawinstagram@gmail.com but make sure to include you are following Outlaw Barbell.
Storm the Castle.
Below you will find a meet prep template that we use the week before a meet. If you are competing in a local meet and want to train through it, we advise using the template below. If this is a meet that you will be using to try to qualify for a national meet, we would recommend a longer taper finishing with the template below.
Outlaw Meet-week Prep Template
Monday
Snatch Opener x 5 attempts
Clean and Jerk Opener x 5 attempts
Front Squats – 5×3 @ 80% of 1rm
Tuesday
Snatch Max. No more than 3 misses.
Clean and Jerk Max. No more than 3 misses.
Front Squats – 5×3 @ 80% of 1rm
Wednesday
Snatch Opener x 3 attempts
Clean and Jerk Opener x 3 attempts
Front Squats – 5×3 @ 80% of 1rm
Thursday
Rest Day
Friday
Snatch – 5 attempts @ 80% of opener
Clean and Jerk – 5 attempts @ 80% of opener
Front Squat – 3×3 @ 80% of 1rm
Saturday
Meet Day
