Outlaw Mo 16.06.2013

After multiple discussions with Coach Pendlay about what he thinks is the biggest weakness with CrossFitters, and novice lifters in general, I have decided to focus the first 16 weeks of our off-season template on the single most important movement in all of strength training…the Squat. We will start with the 4 week Junior version of the world’s most feared Squat program, Smolov. Then, after a week to de-load and re-test, we’ll move on to an old Outlaw favorite, the Hatch Program.

There will be some tweaks to the template to fit the overall volume of the programs, but the majority of the daily work will remain the same. For the Smolov Jr. portion of the cycle (the first three weeks), our Weightlifting (BBG) volume will be paired back slightly. For the entire cycle (16 weeks), our conditioning pieces will show the most overall change, as they will focus more on gymnastics, calisthenics, and general aerobic capacity work.

BBG

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

• Score: 70/70/70f/70/70/70/70 (wasn't heaviest...)

Strength

Smolov 1/1 – Click Here for Smolov Calculator
HBBS 6X6 @ 70% – rest at least 2 minutes

• 1RM = 167 kg
• Score: 117 kg, no fails

Conditioning

15 rounds for total calories of:
30 seconds ME Airdyne or Row for Calories
90 seconds Active Recovery (AD or Row) @ 55-65% RPE
*Notes: Airdyne is the preference. During each 90 second recovery interval try to record the exact same caloric total, but make sure you allow for a true max effort interval after. Yes, this is a 30 minute piece.

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