Outlier’s annual team competition returns, mark your calendars for July 10th. Registration will open this week!
MONDAY, MAY 10
Every 5:00 x 5:
6/5 strict pull-up
5 deadlift @ 75%
2 x 200m run
Goal = sub 3:00 each round (scale reps/distance as needed to be in this range)
Note time each round, score is sum total of all rounds.
Perform 2 x 200m laps for the run today. The 200m route is really about 185m, I am looking to keep the total run distance a little under 400m each round.
TUESDAY, MAY 11
STRENGTH – OHS Program Week 3/6
Every 2:00 x 8:
3 overhead squat
Bar comes from rack. Start at a moderate weight and build. Compare to 5/5 where we performed a 3-rep pause OHS (aim to exceed the weight performed that day).
12 overhead lunge (95/65)
WEDNESDAY, MAY 12
8/8 dual DB single-leg deadlift
50m sandbag carry, bearhug
Perform the single-leg deadlifts with a DB in each hand, tapping one head of the DB to the ground (8 reps on one leg, then 8 on the other).
20 DB snatch, alt arm (50/35)
20 abmat sit-up (or 15 GHD)
Want to do GHD sit-ups? Talk to your coach to confirm the appropriate number of reps.
THURSDAY, MAY 13
4 bar muscle-up
8 front squat (155/105)
15/12 cal assault bike
6-12 ring dip
One max set of unbroken push-ups
FRIDAY, MAY 14
Every 1:30 x 7:
Hang power snatch + power snatch (1+1)
Build in weight as needed. Bar may be dropped between reps.
9 power snatch (115/80)