>For those of you who will be at Regionals this weekend, we will have coaches at every American Regional. Regions where we have more athletes will have two—Daniel Tyminski and Paul Castaneda will be in the North West, me and Michael Winchester will be in the North Central—and Spencer Arnold will be all by himself in South West (yes, we’ve assigned coaches according to beard level). Come say hi to any of us, or make fun of Dan’s capris (and Spencer’s “beard”). We’re there to be support for our Team Outlaw athletes, but would love to help anyone we don’t know yet, who has been following along with the site. Everyone at “outlaw industries” is pretty excited to get this weekend started.
1a) 7X3 Banded Deadlifts @ 60% Bar Weight + 25% Band Tension – rest exactly 60 seconds.
*Notes: The bar should be loaded with 60% 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) 7X2 Bench Press – heavier than last week, rest exactly 90 seconds.
Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase 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 2-3 Strict Muscle-Ups and Max Free-Standing Handstand Holds (non-walking).
*Notes: If you do not have Strict MU, spend the time practicing a banded version, but make them as slow and controlled as possible. If you cannot hold a handstand, spend the time practicing position with nose and toes against a wall.
Conditioning (2 parts)
10 minute AMRAP of:
5 Heaving Snatch Balances @ 80%
15 Wall Balls 20/14#
*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 1:3, 1:2, 1:1, all efforts should be at 100%