Thursday, September 18, 2014

140918 Outlaw Power Squat & Bench

Warm up:
5 min DROMs
10 35# KB Goblet squats

Power:
1) High Bar Back Squat 6 x 6 @ 80% (195#)
2) Bench Press 6 x 2 @ 80% (160#)

Conditioning:
8 min AMRAP of:
200m run
20 Pistols (alternating) (to 24" box)
10 Push Jerks 145/100 (100#)
-then (no rest)
3:00 ME Lateral Burpees over the bar
Score:
2 rounds + 200m
23 burpees

Wednesday, September 17, 2014

140917 Outlaw Power

Warm up:
5 min DROMs

Power:
3-Position clean 3RM
Right bicep pain prohibiting me from pulling. Subbed out exercise for 3rm front squats + 1 jerk (185#)

Tuesday, September 16, 2014

140916 Outlaw Power Squat & Bench

Warm up:
5min DROMs
10 KB Goblet squats

Power:
1) High Bar Back Squat 6 x 2 @ 80% (195#)
2) Bench Press 6 x 5 @ 80% (160#)

Conditioning:
3 rounds for time of:
400m Run
20 Ring Dips
20 KB OHS 10 l/10 r
Time: 19:28

Monday, September 15, 2014

140915 Active Recovery

Run 2 min in 16:59

140914 Outlaw Power

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Clean & Jerk up to 80% (155#) or more if feeling well (180#)
2) Snatch up to 80% (110) or more if feeling well (135#)

Conditioning:
7 rounds for total working time of:
10 Burpee box jump overs 24/20 (20")
5 muscle-ups (blue band)
Rest 1:1
Time: 19:54

140913 Active Recovery

Yoga 30 min

Friday, September 12, 2014

140912 Outlaw Power

Warm up:
5 min DROMs

Conditioning:
"Helen"
3 rounds for time of:
Run 400m
21 KBS 35#
12 Pull-ups
Time: 11:51