ME Deadlift:
2×3 @ 65%, 2×3 @ 75%, Max Reps @ 85%
Conditioning:
21-15-9 reps of:
Row (calories)
Hang Power Clean, 135/95
SATURDAY CLASSES ARE CANCELLED!!!
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.
