Category Archives: Outlaw Barbell

Tuesday, 10/1/13


Started out with a Z1 500m row & Bring Sally Up as a warm-up. After watching the morning classes, I wasn’t sure I’d get thru all those squats with the girls’ RX weight of 95# — but I managed to … Continue reading

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Tuesday, 9/24/13


Outlaw Barbell: 130924 Weightlifting A) CJ: Pause at bottom of knee: Find Max Double B) Then 1 set @ 90%, 1 set @ 95%, 1 set @ 100% Strength: A) Back Squat: 60/5, 65/5, 70/5, 75/5 B) Front Squat: 60/5, … Continue reading

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Monday, 9/23/13


Outlaw Barbell: 130911 Weightlifting: A) 3 Position Power Snatch (Floor, 2in off floor, top of knee): Find Max Set UB: That means you will complete a total of 3 power snatches from each position: compare to 130807 B) 3 Position … Continue reading

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Friday, 9/19/13


Did the CFPT WOD with the 7am class today since it was a partner WOD and the class was short one person. Can’t remember how many rounds we did. I used RX weight on the DB snatches CFPT Metcon Partner … Continue reading

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Tuesday, 9/10/13


Outlaw Barbell: Weightlifting: A) Clean and Jerk From Hang (Top of knee): Find Max Double (you may drop the weight after the first jerk) B) 5 more sets of 2 between 90%-95% of Max Double Strength: A) Back squat: 65/5 … Continue reading

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Monday, 9/9/13


Had to go to work immediately after coaching this morning, so I challenged my co-workers to push-ups on the hour. I ended up doing 3 or 4 sets of 10 push-ups over the course of my shift. Outlaw Barbell: 130909 … Continue reading

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Friday, 9/6/11


Early work day at lulu today, so no time for lifting after my 6am client 😦 Gymnastics play: 4 ring dips slow & controlled DU practice: 2-6-11-20-51 5 rings dips slow & controlled

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Thursday, 9/5/13:


Outlaw Barbell: 130905 Active Rest Day: Complete the following as well as focus on recovery and mobility: 15 min of DROM work of your choice (DROM = Dynamic Range of Motion… google it) Tall Snatch x 5 reps x 5 … Continue reading

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Wednesday, 9/4/13


Outlaw Barbell: 130904 Olympic: A) Power Snatch From Hang (Top Of Knee): Find Max Triple then 2 sets of 3 @ 95% of max B) Power Clean From Hang (Top Of Knee): Find Max Triple then 2 sets of 3 … Continue reading

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Friday, 8/30/13


Outlaw Barbell: 130830 Olympic: A) Snatch Off Boxes @ Top Of Knee: Find max triple THEN 3 sets @ same weight B) CJ Off Boxes @ Top Of Knee: Find max double THEN 3 sets @ same weight Strength: A) … Continue reading

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