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Connectivity:

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)

BBG:

Alternating EMOM for 10:00-

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

30 Double Unders

Conditioning:

20:00 AMRAP of:

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

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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!
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BBG:

Alternating EMOM for 10:00-

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

10 Box Jumps 24/20″

Conditioning:

“Fat Elizabeth”

15-12-9 of:

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

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

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

Conditioning

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#

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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

BBG

EMOM for 7:00-

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

Conditioning

For time:

10 Muscle-Ups

*Rest 1:00*

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

*Rest 1:00*

60 Double Unders