Tues Outlaw

BBG

1) 7X1 3 First Pulls + 1 Hang Snatch - heaviest possible, rest 60 sec.
145-145-155-155-155x-155-155

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees,
then a Snatch from the hang position (at the knees). Do not let the BB
rest on any portion of the leg before the Hang Snatch.


Skill/Midline

1a) 3X10 Strict T2B- rest 60 sec.
1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.
45s-35s-40s

Notes: This is a chest-facing-wall handstand performed with ONLY the
nose and toes of the athlete in contact with the wall. A common fault
with this movement is placing the hands too far from the wall. Make
sure they are no further than 5" from the wall.


Conditioning

10 minute ascending round AMRAP of:

3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 36/30"
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 36/30"
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 36/30"
9 C2B Pull-ups
12...

75 - through 9/12 Burpees


Had a good discussion with our head coach last night about
programming, specifically about whether or not the Outlaw conditioning
had any periodization or whether it was just a series of "oh this
sounds like it'll be hard" metcons. We talked about training aerobic,
lactate, and anaerobic thresholds and how training these systems
should be periodized just like strength training programs. We were in
agreement that the Outlaw strength work (barbell gymnastics and power
lifting programming) did this quite well but I haven't paid enough
attention to the metcons to determine the extent of the periodization.
My inital reaction is yes, there is periodization involved judging by
how the conditioning has progressed over the last 5 or so months with
the 1-2 months prior to the Open training much different types of
metcons than those that showed up last fall. I need to do more
analysis because just because the metcons are more bodyweight focused
rather than heavy barbell focused isn't enough to tell which pathways
are deliberately being trained, if any. More to come.