10 Year Anniversary & Holiday Party
Mark your calendars, we are celebrating 10 years of Outlier (and the holidays) this year on December 4th on the rooftop of Bay City Brewing in East Village. Admission will be $40 and it will include food and drink. Official invites will go out soon!
New Strength Cycle
This week we will begin a new 6-week strength cycle, as well as testing an Outlier benchmark workout.
The next 6 weeks, (7 weeks really, I am counting Thanksgiving week as a bit of a loss) will have a clean and jerk emphasis, culminating in testing our 1-rep max the week of December 13th.
We will also be tacking a new Outlier benchmark workout, “Cliffhanger.” This is a workout I have programmed before (probably ~3 years ago), and we are now turning it into a gym benchmark. It has an emphasis on overhead barbell cycling, which will pair up will with our overhead work in the strength cycle.
MONDAY, NOV 1
Every 1:30 x 10:
1 clean & jerk
Start light and build to today’s heavy single.
This will help set a baseline for this strength cycle. When we test our 1RM in 7 weeks, the session will not be limited to a 90 sec timer, you will have all the time you need to build up in weight.
2-4-6-8-10…continue adding 2 reps each round
Hang squat clean (115/80)
Round 1 – 2 cleans + 2 TTB
Round 2 – 4 cleans + 4 TTB
Round 3 – 6 cleans + 6 TTB…
TUESDAY, NOV 2
AMRAP 22, in teams of 2:
40/36/32 cal row
100′ dual DB front rack walking lunge (2 x 50/35)
Split up all the work with your partner, one partner works while the other rests. 40/36/32 denotes calories for MM, MF, or FF teams.
Lunging will be performed in 25′ segments (coaches will mark floor with tape or cones). See floor plan below:
WEDNESDAY, NOV 3
METCON – Cliffhanger
*200m run every time you drop the bar or come off the pull-up bar
Should you try to hold on, or plan some breaks? Only place the barbell can rest is in the front rack or overhead (not at the hips or on the back of the shoulders).
8/8 single-arm KB strict press
12 GHD hip extension, weighted as needed
THURSDAY, NOV 4
These are working sets, so warm-up before your first set of 5.
Compare to 10/26/21, when we did 6-4-2-4-6.
8 sandbag squat
If we run out of sandbags due to class size, dual KB front squats may be performed.
FRIDAY, NOV 5
Every 2:00 x 5:
5 push press, from floor
Begin at ~65% of your 1RM push press and build in weight as needed. Please note push press will be specifically programmed during this cycle to help develop proper dip and drive for the jerk.
10 strict handstand push-up
10 deadlift (225/155)
Reduce strict HSPU reps if you cannot complete the 10 reps in 2 sets (i.e. 5+5). If you cannot complete at least 5 unbroken reps, it is recommended to scale: elevate your head, perform pike HSPU, HSPU negatives, or talk to your coach for another scaling method.