150720

BBG:

3 Position Snatch (power position, hang, floor) – 1×1@65%, 1×1@70%, 1×1@75%, 1×1@80%, 1×1@85%

Conditioning:

4 Rounds of:

400m Run (all out Sprint)

-then at a moderate pace- 

20 Freestanding Shoulder Touches

15 Med Ball Sit-ups 20/14#

10 Weighted Glute Bridges 75/55#

150716

THURSDAY: “ACTIVE RECOVERY” SWIM DAY  

I (Coach Nicole) am out of town at a seminar. However, Thursday swim day was such a success last week that we are going to keep it going even while I am out of town. Dave (who swam a bit at Villanova) as well as Intern Jimmy (also a swimmer for a bit at Maine) will be leading the session and will explain the workout in detail!  

It will take place at the same facility as last week: 

Wakefield Aquatic Center
703-228-2395
http://www.apsva.us/Page/16657
7:15pm

Dave said he will be there around 6:30 if anyone wants to work on some swimming form or get there early to get comfortable. It is a fee of $8.00 and for Arlington residents it is $5.00.  Hope you guys make it out!

Water Workout:

5 rounds:

25m freestyle
25m pull
5 deep water MU (scale with press outs)
25m kick
25m anything but freestyle

Rest 1:00 between rounds

150715

BBG:

4X3 + 1XME Front Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm, rest 2:00

Conditioning:

3 Rope Climbs 15′

-then-

3 Rounds of:
50 Double-Unders
20 OH Plate Lunges (45/25#)

-then-

3 Rope Climbs 15′

*if you can perform the rope climbs legless, do that!*

150710

BBG:
15 minutes to establish a 1RM Snatch.

Conditioning:

50 Double-Unders
12 MU
12 DB Shoulder to OH 50/30#
50 Double-Unders
9 MU
9 DB Shoulder to OH 50/30#
50 Double-Unders
7 MU
7 DB Shoulder to OH 50/30#

*sub MU with 1 TTB + 1 C2B*

150709

Obviously, no workout today, Thursday. However I wanted to make a general announcement (I have mentioned it to some of you in the gym). I am going to try and setup a Water Workout every Thursday night. This will consist of a 15-20 minute workout working in and out of the pool. Since most of us take Thursday as a “rest day” I figured this is a great form of active recovery and a great way to get us out of the gym and incorporate another element of fitness into our schedules. 

Tomorrow I am going to head over to 

Wakefield Aquatic Center
703-228-2395
http://www.apsva.us/Page/16657

for 7:15pm. It looks like there is open swim until 8:30pm for a fee of $8.00 and for Arlington residents it’s even cheaper. I have not been there before so I am using tomorrow as a test run to see if we can make it work. Anyone who wants to join is welcome! I will be in the gym tomorrow evening probably up until I leave to head to the pool. So we can talk more there if you are interested – or, just meet us at the pool!

WATER WORKOUT:

Every 3:00 for 30 minutes:

25m Sprint Swim
10 Burpees
25m Recovery Swim 

Let’s see how tough Outlaws are when they’re wet. Don’t forget your swimmys!

  
PS – if anyone can find one of these and brings it, free membership for life (as long as Rudy says yes). 

-Coach Nicole

150708

Outlaw Barbell coach Jared Fleming will be in Baltimore, MD this weekend (July 11-12) running one of his Outlaw Barbell camps. If you are interested in learning the lifts from an Olympic hopeful and one of the best athletes in the sport go on over to theoutlawway.com and register, or ask Nicole for more information!

BBG:

4X3 + 1XME Front Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm, rest 2:00

Conditioning:

21-15-9 of:

Power Cleans 155/105#

Burpee Box Jump Overs 30/24″

For time.