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

Friday, October 10, 2014

141010 Outlaw Power Squat & Bench


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

Power:
1) High Bar Back Squat 6 x 2 @ 80%(195#)
2) Bench Press 3 x 3 @ 95%(190#)

Thursday, October 9, 2014

Wednesday, October 8, 2014

141008 Outlaw Power

Did the conditioning work that was scheduled for yesterday.

Warm up:
5 min DROMs
Cleans

Conditioning:
4 rounds of:
1:00 ME HSPU (to 45# plate)
1:00 ME Power Clean and Push Jerk 155/125 (125#)
1:00 ME TTB
1:00 Rest

Tuesday, October 7, 2014

141007 Outlaw Power Squat & Bench


Warm-up:
5 min DROMs
55# KB Goblet Squats

Power:
1) High Bar Back Squat 3 x 3 @ 95% (230#)
2) Bench Press 6 x 2 @ 80% (160#)

Conditioning:
Not enough time. Will make it up tomorrow.