Strength – Outlaw programming
(for intermediate to advanced)
For those who have been doing Strength work regularly for the past months, we follow the Outlaw programming:
Courtesy of Outlaw Way training: http://theoutlawway.com/2015/04/27/150428/
1) 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed
2) 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed
1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec.
1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.