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The American Open start Friday morning at the Washington Hilton, right here in D.C!

You can watch the live webcast of the event at http://www.coachesaid.com/channel.aspx?channel=128.

You can purchase tickets to the event at
http://secure.mycart.net/catalogs/catalog.asp?prodid=5225780&showprevnext=1.

Here is the schedule of the Outlaw Barbell team:

Candice Bellocchio (58k): 12/12 at 1:30pm
Ricklynn Long (48k): 12/12 @ 3:30pm
Shantai Dickerson (53k): 12/12 @ 5:30pm
Jess Schultz (58k): 12/13 @ 11:30am
Cait Lucas (58k): 12/13 @ 11:30am
Nicole Capurso (63k): 12/13 @ 1:30pm
Jake Dickerson (69k F): 12/13 @ 1:30pm
Cassidy Duffield (69k M):12/13 @ 4:00pm
Jared Fleming (94k): 12/13 @ 6:00pm
Marco Coppola (105k): 12/14 @ 9:00am
Laura Schatz (75k): 12/14 @ 11:00am

Connectivity:

Box Shoulder Stretch 4 x :20

2×1:00 Hollow Hold on Back Holding PVC
2×1:00 Arch Hold Holding PVC

2×1:00 Chin to Toes HS Hold

BBG:

7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec.

Conditioning:

Run 800m
120′ Farmers Carry (2 Kbs) 32/24kg
50 6″ Target Burpees

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Connectivity:

4×0:20 Seated Pike Stretch

3 Attempts at Max Effort L-Sit on Parallettes (can sub in boxes, dumbbells, etc. just get your ass off the ground.)

3×0:40 30 Degree Handstand Hold

BBG:

5X1 Hang Clean + Jerk – work to a max complex for the session (no more than 5 heavy attempts), rest as needed

Conditioning:

4 rounds for time of:

:30s Chin and Toes HS Hold (30′ HS Walk)
12 Thrusters 95/65#
9 Hang Power Snatches 95/65#

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Connectivity:

BBG:

5X1 Hang Snatch (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

Conditioning:

4 rounds for total working time of:

15 Burpees
15 C2B Pull-ups
10 Burpees
15 Push Press @ 95/65#
5 Burpees

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You may or may not have noticed the swarm of incredibly strong but tiny female weightlifters that have come to town as of recent to work with Coach Rudy. You also may or may not have heard about a small weightlifting meet called the American Open that is happening next weekend (Dec 12-14) right here in D.C. We have a female Outlaw Barbell team that is prepping for a first ever team podium at this event, as well as many of them that could podium individually. In addition to the #outlawwomen, other high level lifters such as Jared Fleming, James Tatum, Marco Coppola, and Norik Vardanian will all be lifting at the AO. Weekend passes to this event are $12 and if you are free at any point in the weekend, we highly suggest you come out and watch some big weight be thrown around.

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Here is the schedule for our #OutlawBarbell lifters:

Candice Bellocchio (58k): 12/12 at 1:30pm
Ricklynn Long (48k): 12/12 @ 3:30pm
Shantai Dickerson (53k): 12/12 @ 5:30pm
Jess Schultz (58k): 12/13 @ 11:30am
Cait Lucas (58k): 12/13 @ 11:30am
Nicole Capurso (63k): 12/13 @ 1:30pm
Jake Dickerson (69k F): 12/13 @ 1:30pm
Cassidy Duffield (69k M):12/13 @ 4:00pm
Jared Fleming (94k): 12/13 @ 6:00pm
Marco Coppola (105k): 12/14 @ 9:00am
Laura Schatz (75k): 12/14 @ 11:00am

You can purchase tickets here.


Connectivity:

BBG:

 5X1 Clean & Jerk – work to a max for the day, rest as needed

Conditioning:

“Double Grace”

60 Clean & Jerks (anyhow) 135/95#

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Connectivity:

4×0:20 Box Shoulder Stretch

2×1:00 Hands and Feet Hollow Hold

3x
0:30 Chin to Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
20 Straight Arm Hip Taps

BBG:
Power Snatch: 5X1 – work to a max single for the day, rest as needed

Conditioning:

Fight Gone Bad Style:

3 Rounds, 1:00 at each movement

Hang Clean (full) 95/65#
Wall Walk (or HS Walk)
Burpee Box Jump
Push Press 95/65#
Pull-ups
Rest

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Connectivity:

5:00 Wrist Mobility

3×8 Each Arm, Handstand Straight Arm Hip Taps

Small Tap Levers 3×8

BBG:

7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth)

Conditioning:

15 Power Snatches 9
95/65#
30 Lateral Hurdle Jumps (over bar)
9 TTB
12 Power Snatches 105/75#
30 Lateral Hurdle Jumps (over bar)
12 TTB
9 Power Snatches 115/85#
30 Lateral Hurdle Jumps (over bar)
15 TTB

20:00 Time Cap.

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Connectivity:

BBG:

7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth)

Conditioning:

15 Power Snatches 9
95/65#
30 Lateral Hurdle Jumps (over bar)
9 TTB
12 Power Snatches 105/75#
30 Lateral Hurdle Jumps (over bar)
12 TTB
9 Power Snatches 115/85#
30 Lateral Hurdle Jumps (over bar)
15 TTB

20:00 Time Cap.