Friday, October 24, 2014

141024 Outlaw (deload) + Aspiring Champions

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

Power:
1) High Bar Back Squat 4 x 2 @ 65% (155)
2) Bench Press 4 x 2 @ 65% (130)

Conditioning (@ Aspiring Champions):
For time:
10-9-8-7-6-5-4-3-2-1 of
Squat Clean Thrusters 95/45 (95)
TTB
Time: 19:51

Wednesday, October 22, 2014

141022 Outlaw Power

Warm up:
5 min DROMs
stick complex
Burgener warm up

Power:
1) Snatch up to 80% (115)
2) Clean & Jerk up to 80% (155)

No time for conditioning work. Will make it up tomorrow.

141021 Outlaw

Warm up:
5 min DROMs
stick complex

Power:
Bench 6 x 2 @ 80% (160)

Conditioning:
5 x 400m run*
Rest 2:00
*All out first round: any deviation +/- :05 incurs 15 burped penalty
First 4 rounds good. Over by :09 on last round and did 15 burpees.

141018 Outlaw Power

Warm up:
5 min DROMs
10 55#KB Goblet squats
16 Bulgarian split squats

Power:
1) Squat 6 x 2 @ 80% (195)
2) Bench 2 x 2 @ 100% (200)

Conditioning:
4 rounds for total working time:
Run 400m
20 ring dips (15)
15 TTB
Rest 1:1
Time: 25:37

Thursday, October 16, 2014

141016 Outlaw Power

Warm up:
5 min DROMs
stick work

Power:
3 x 2 Rack jerks; Heavy but perfect (145#)

Conditioning:
For time:
100' HS Walk

5 rounds of:
15 Burpee box overs 24"/20" (20")
15 KB Swings (55#)

100' HS Walk

Time: 21:11

Shoulders were a bit sore so I skipped the HS walks.

Wednesday, October 15, 2014

141015 Outlaw Power


Warm up:
5 min DROMs
10 55#KB goblet squats

Power:
1) High Bar Back Squat 2 x 2 @ 100% (240#)
2) Bench 6 x 2 @ 80% (160#)

Conditioning:
3 rounds for time of:
20 wall ball
20 C2B pull-ups

Not enough time for conditioning work this morning. Will try to do it tonight or make it up tomorrow.

141011 Outlaw Power

Warm up:
5 min DROMs
Stick complex
Burgener warm-up

Power:
1) Snatch up to 80% (115#)
2) Clean & Jerk up to 80% (155#)

Conditioning:
For time:
15-12-9 of:
Bar muscle ups (12-9-6 blue band rings)
Power Snatch 75#
Time: 12:31