4×0:20 Thoracic Spine Barbell Stretch

Pike L-Sit on Parallettes with straight knees, accumulate 2:00

3×15 Shoulder Shrugs (in a Chin and Toes Hold)

3×8 Tap Swing Lever (on bar)


Alternating EMOM for 10:00-

3 UB Hang Cleans @ 80% of 3RM (from power position)

30 Double Unders


20:00 AMRAP of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats


First off, Barbell Basics has been great since we began implementing it! If you need some extra assistance on your lifts, try and make it in on a Thursday night. Remember, we start this class PROMPTLY at 6pm. Do your best to get in and be ready to go at 6 so that the coach running the group can get everyone started at the same time!

Second, on Sunday 2/15, Coach Nicole and Head Coach Rudy will be doing a joint workshop. In the morning (10-1pm) Nicole will be doing a seminar and Q&A session on Flexible Dieting, we will break for lunch and some “mingle time”, and then Rudy will pick up the afternoon (2:30-5:30) with a mini weightlifting camp. We are opening it to both members and non-members (you all get a discounted rate) and spots are going to be limited so if you plan on coming, get your spot reserved ASAP! It should be a fun day!


Alternating EMOM for 10:00-

5 UB Hang Snatches @ 75% of 5rm (from power position)

10 Box Jumps 24/20″


“Fat Elizabeth”

15-12-9 of:

Power Cleans 155/105#
Weighted Ring Dips 20/10#


5:15 had a fancy way of getting their Connectivity done yesterday! #starfishparty


Back Squat (based on 1rm squat): 5X5@70% – rest exactly 90 seconds


3 rounds for time of:

:45 (accumulated) Hanging L-Sit Hold
15 Jumping Back Squats 65/45#
15 Strict Chest-to-Ring Pull-ups (in good hollow position)
15 Push Press 95/65#


In case you haven’t seen this work of art yet, here it is.  This is THE correct way to jerk.  
Oh, and it is 255# on the bar.

A video posted by The Outlaw Way (@theoutlawway) on Jan 26, 2015 at 1:45pm PST


EMOM for 7:00-

3 UB T&G Power Clean & Push Jerks @ 80% of 3RM


For time:

10 Muscle-Ups

*Rest 1:00*

30 Clean & Jerks AFAP (anyhow) 135/95#

*Rest 1:00*

60 Double Unders