Yesterday’s cryptic post and phone call, was to begin the process of building the new website home of The Outlaw Way. We will be adding many features, including: a dedicated forum, a host page and search feature for all instructional videos, an all-in-one-place store, a “Team Outlaw” athlete page, a podcast, and pretty much anything else we can think up. Yes, the site will remain completely free, and the Outlaw strength & conditioning template will go live as well, with some other possible programming options.
I’d also like to say thank you to Juan & Chad at 321 Box Sites for the support they provided us for the last year, and for building our current store site. They could not have been any more helpful, and turned around our requests as quickly as possible, no matter how ridiculous they were.
I don’t have an exact timeline for the new TheOutlawWay.com, but we will keep everyone updated as we get closer to the launch date.
1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest exactly 60 seconds.
*Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
1b) 7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 60 seconds.
Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.
15 minutes alternating Triple-Under and Freestanding Handstand & Freestanding HSPU practice.
*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then accumulate as many Freestanding HSPU as possible during each interval.
Conditioning (2 parts)
10 minute AMRAP of:
15 Hang Power Snatches @ 75/55#
*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.
4X400m Run – rest 1:2, 1:1.5, 1:1, all repeats should be at 100% effort.
GROUP #1 Conditioning
*Ideally this work would be performed approximately four hours after the day’s template.
30 Pistols (alternating)
20 Push Press @ 115/75#
20 Pistols (alternating)
15 Push Press @ 115/75#
10 Pistols (alternating)
10 Push Press @ 115/75#