120829

I want to clarify something about The Outlaw Open. Yes, I am writing the workouts/tests, and yes many of my athletes will be competing. Yes, there is a ton of prize money on the line, and if certain concessions are not made there is the risk of the competition looking like it has somehow been rigged to favor my athletes. To avoid these accusations, or any other possible concerns about me coaching some of the athletes and being the primary programmer (especially with this much money on the line), we will be announcing the workouts/test approximately two months in advance. Yes, this will eliminate the element of surprise, but we feel it will make the competition as legitimate as possible, and eliminate any questions regarding the favoring of one athlete over another.

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Yet another wouldn’t-believe-it-unless-you-saw-it-on-video lift from Outlaw Texas. This is the boy-wonder, Spencer Arnold, with a 3 Position Snatch @ 110kg (242#). Speed kills, boys and girls.

http://vimeo.com/48410556

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From 1,420 miles northwest of Spencer and the boys (I googled that distance—accuracy is important in storytelling), the Mayor of Canada, Jay Rhodes has finally been able to get back to lifting after taking some time off with injury. If there’s one thing you can guarantee about Outlaw North, it’s that they’ll have the most dramatic videos you’ll ever want to see. Jay is like the Scorsese of competitive exercise. Also, this may be one of the best lift saves ever. Get your popcorn.

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WOD 120829:

Strength

1) 10X1 Deadlifts @ 75-80% – rest 45 sec.

Notes: Do not go above 80%, but if 75% feels very light you may add up to 80%. Stick to the rest intervals and concentrate on being fast off the floor. We will be testing next week, so treat each lift as if it is a new 1RM.

2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.

Strength/Conditioning

1a) 3XME UB + 3 Muscle-Ups – rest 30 sec.
1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec.
1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1d) 3X10 Reverse Hypers – heavy, rest 30 sec.

Notes: Notice the length of the rest intervals. DO NOT deviate from them. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible.