ME Deadlift:

2×3 @ 65%, 2×3 @ 75%, Max Reps @ 85%


21-15-9 reps of:

Row (calories)

Hang Power Clean, 135/95


Just want to let everyone know that Sara and I are traveling out of town for the weekend. I am attending a training camp hosted by Rudy Nielsen of Outlaw CrossFit. His top athletes, Talayna Fortunato (3rd fittest woman in the world), Elizabeth Akinwale, Jason Hoggan, Brandon Philips, Spencer Arnold…just to name a few…will be schooling us on gymnastics, weightlifting, competition strategy and the Limited Conjugate Method of Rudy and The Outlaw Way. Below is the actual Schedule Details. It’ll be a great experience to say the least

FRIDAY: 6pm – 8pm

Weightlifting and beer – get to know each other and lift some weights under the watchful eye of Rudy and the rest of the Outlaw Coaching Staff.

SATURDAY: 9am – 5pm

9am-10am: Lecture – Introduction to The Outlaw Way.

10am-11:30am: Session 1 (AM) – Gymnastics Skill Work (Muscle-Ups, HSPU, Pullups, etc.).

11:30am-12:30pm: WOD 1 – Gymnastic based WOD.

12:30pm-1:30pm: Lunch Break.

1:30pm-2:30pm: Lecture – Competition Preparation (taper, recovery, fueling), Seasonal Scheduling, Strategy & Game Day Prep.

2:30pm-4pm: Session 2 (PM) – Basic Movement Efficiency Work.

4pm-5pm: WOD 2 – Basic competition style WOD.

SUNDAY: 9am – 5pm

9am-9:30am: Lecture – Recap of Saturday and quick Q&A.

9:30am-11:30am: Barbell Skill Work & Squat Session.

11:30am-12:30pm: WOD 3 – Barbell based WOD.

12:30pm-1:30pm: Lunch Break.

1:30pm-3:00pm: Lecture – Basics of the Outlaw Way programming, and the Limited Conjugate Method.

3:00pm-4:00pm: WOD 4 – Final Training Camp WOD.

4:00pm-5:00pm: Full Q&A with Rudy & the Games athletes.

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