I’m sure some of you are wondering why I haven’t de-briefed 12.4 yet. I don’t have a spectacular answer other than it feels kind of redundant. Just like we expected, the Outlaws have continued to move up the leaderboard as the degree of difficulty has risen. I’m going to assume that no matter what 12.5 brings, you feel ready for it. We currently have SIX of the top sixty men in the world (that we know of), and NINE of the top sixty women in the world (that we know of). There are double digit others littered throughout the top 150 on the men’s and women’s sides, and if I had to put a number on it I’d guess Outlaws occupy approximately 10% of the top 300 spots in the Open. All things considered, FUCK YEAH.
On a global scale we may have done exactly what I asked of you guys—made history, but on a local scale (which means shit that I get to see), this weekend may have accidentally set up as one of the most bad ass moments in the sport.
(JEEZUS, I’m getting chills just writing this.)
The Heath Training Camp will include a special heat of the final WOD of the Open. It will feature the current 21st ranked male in the world, Brandon Phillips, the current 24th ranked male in the world, Kevin Simons, and the current 27th ranked male in the world, Jason Hoggan. Did you comprehend what I just wrote? Three of the top 30 men in the world will be at the Heath Training Camp, and they are separated by a total 69 points (or in 12.1 terms, .00000000000000000004 of a Burpee). You may want to register for the camp just so you can watch these mongrels battle for the title of Outlaw supremacy.
The likelihood is that this heat will be winner take all.
One WOD to decide the king of the Outlaws.
WINNER. TAKE. ALL.
Holy SHIT I just got excited! Are you fucking kidding me? Is it really possible that everything worked out this dramatically?
Eh, doesn’t really matter, Talayna or Elisabeth will probably beat all of them anyway.
By the way, this page exists now: FAQs For Dumbass Noobs.
*DO NOT go out of order on this piece. The Clean & Jerks are purposely placed before the Back Squat testing in order to prime the CNS.
5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.
Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect. These should not be touch and go. Reset before each rep.
Establish a 1RM Back Squat.
Notes: Take no longer than 30 minutes.
BB Gymnastics II
1a) 4X4 Clean Pulls – moderately heavy, rest 60 sec.
1b) 4X2 Front Squats – moderately heavy, rest 60 sec.
Notes: Feel out weights for each exercise that are challenging but not max efforts. Straps should be used for Clean Pulls.
Midline (time permitting)
1a) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.
1b) 3X10 STRICT T2B – rest 45 sec.