Monday, September 29, 2014

140928 Outlaw Power Squat & Bench

Warm up:
5 min DROMs

Power:
1) Squat 6 x 2 @ 80% (195#)
2) Bench 5 x 5 @ 85% (170#)

Conditioning:
50' HS walk
9 Shoulder to overhead 205/135
9 Rope climbs
50'HS walk
6 S2O
6 RC
50'HS Walk
3 S2O
3 RC

Subbed 100m sprints x 8

Right bicep still bothering me so no pulling.

140927 Outlaw Power

Warm up:
5 min DROMs

Power:
Jerk from blocks 3RM (rack jerks) 135#

Conditioning:
3 x 2K row-rest 4:00 after ea round
Subbed 7:15/2K Airdyne

Thursday, September 25, 2014

140925 Outlaw Power Squat & Bench

Warm up:
5 min DROMs
Bulgarian split squats 10 ea leg

Power:
1) High Bar Back Squat 5 x 5 @ 85% (205#)
2) Bench Press 6 x 2 @ 80% (160#)

Conditioning:
For time:
Run 800m
30 KB swings (35#)
50 pistols alternating ea leg (to 20" box)
30 KB swings
Run 800m
Time: 15:10

140924 Active Recovery

20 min Yoga

Tuesday, September 23, 2014

140923 Outlaw Power

Warm up:
5 min DROMs

Power:
1) Clean & Jerk up to 80%
(Rack Jerks @ 155# 5 x 2)
2) Snatch up to 80%
(Snatch Balance @ 125# 5 x 2)

Conditioning:
Framanda
21 Thrusters 95/65
9 Muscle ups
15 Thrusters
7 Muscle ups
9 Thrusters
5 Muscle ups

Again did not do any pulling movements because of bicep pain.

140922 Outlaw Power Squat & Bench

Warm up:
5 min DROMs

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

Conditioning:
Grace
30 Clean & Jerks 135/95
For time

Did not do conditioning work because of right bicep pain. No pulling.

Monday, September 22, 2014

140922 Outlaw Power Squat & Bench

Warm up:
5 min DROMs

Power:
1) High bar back squat 6 x 2 @ 80% (195#)
2) Bench press 6 x 5 @ 80% (160#)

Conditioning:
Grace
For time:
30 Clean & Jerks 135/95
N/A

No conditioning work today. Bicep is still sore (rowing and throwing the football this weekend) so I decided to not do any pulling.