Friday July 25th, 2014

Fitness:

A.
3 sets of:
A1. Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
A2. Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B.
For time:
Row 1000 Meters

Immediately followed by . . .

3 rounds of:
Thrusters x 10 reps
Ring Rows x 15 reps

Immediately followed by . . .
Run 400 Meters

Performance:

A. back squat @20X1  50-60% of 1rm; 2-3 reps ×8; rest 45sec.  Focus is on speed on way up.

*may add chains to the load for those with over 315# squat. So it will be 50-60% plus 80# of chains.
* Speed on way up! Share a barbell with a similar squatter to you, then add or remove plates outside the chains. Bar should be loaded to 50%-60% then add both sets of chains. *
+

B. 30, 20, 10 for time
KBS 70/45
wall ball

*7 minute time cap*

rest 7-10 mins.  Should feel fully recovered before starting.

C. 3 mins max burpees

rest 7-10mins and if time permits complete part D.  If you do not have muscle-ups, spend the time practicing them and working on gymnastics.

We will be testing an oly lift tomorrow and a conditioning piece, so if you wish skip D. 

D. For time @ 90%:
10 burpee Muscle Ups
10 wall walks
5 rope climbs
100m Farmer’s Walk ---HEAVY!

Outlaw Way Muscle-Up Progression from The Outlaw Way on Vimeo.