Outlaw Open info:
-Our first official broadcast will be at 8PM PST Friday night. We will be streaming the athlete briefing, including interviews with the athletes, and a fairly short pre-game show. In the meeting/pre-game show we will announce all pertinent information for the weekend, including: heat times, standards (for Saturday), event changes, and anything else I can’t remember right now.
-I will be embedding a link for the broadcast sometime Friday when we have everything set up. If you are a blog subscriber you will get email about this, just like any other post. If not, keep hitting refresh on the site until it posts—I know you’ll be doing that anyway.
-IF we can get everything set up early enough, we will try to get live footage of some of the lifting from the AO sessions. Elisabeth Akinwale and Lindsey Valenzuela will be going head-to-head at 6PM PST, and I will be coaching Elisabeth. We are HOPING to have live coverage of that session.
-Again, the link and embed of the broadcast will be posted some time Friday. There is no link as of right now, but there will be. Please don’t post to comments, or email, or Facebook, or write a letter to us asking where it is—it will magically appear at some point in the day, and all your dreams will come true.
1) Every 45 seconds for 7:30 (22 total reps):
2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Every even minute for 10 minutes:
3 Clean & Jerks (full squat) @ 80%
Every odd minute for 10 minutes:
*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.
1a) 3X25 UB GHD Situps – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.