4/15/12 Sunday Oly Club Goes Outlaw

-Written by KC

I have had the pleassure of training with a good friend in Kona recently who follows the Outlaw Way. My friend put me through one of these workouts last Saturday, and I gotta say that the mix was awesome. I came back to my own box, told the Oly club guys about it and they gave it a shot. Something about the way this guy Rudy from the Outlaw website does the programming is just kick-ass, if this is what you are looking for.

Sunday Oly Club Workout of the Day

Courtesy of Outlaw Coach Rudy retrieved from http://outlawcoach.wordpress.com/

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.

Notes: Take no more than 5 heavy attempts.

2) 15 minutes to establish a 1RM Clean & Jerk.

Notes: Take no more than 5 heavy attempts.

Strength

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. 

Conditioning

21-15-9 reps for time of:
Deadlifts @ 315#/205#
Box Jumps 30”/24”