Thursday, August 21, 2014

Wednesday, August 20, 2014

140820 Outlaw Power Back Squat

Warm up:
5 min DROMs

Power:
1) High Bar Back Squat 6 x 3 @ 80%
95 x 5, 120 x 5, 145 x 5, 170 x 3, 195 x 3 x 6

Conditioning:
12 min AMRAP of:
10 TTB
20 Wall Balls
30 Lateral jumps over 12" hurdle
Go all out at beginning, then taper but no resting.
Score: 3R + 10TTB + 11WB

Squats felt awesome today. Good speed coming out of hole, exploding at top and only using 1:00-1:30 rests between sets.

Tuesday, August 19, 2014

140819 Outlaw Power Bench Press

Warm up:
5 min DROMs

Power:
1) Bench Press 6 x 2 @ 80% (160) 160=80% of Training max which is 90% of 1RM (220)
95 x 5, 120 x 5, 145 x 5, 150 x 3, 160 x 2 x 6

Conditioning:
5 rounds for time of:
500m Row (1:50 Airdyne)
15 6" target burpees
Time: 27:22

Monday, August 18, 2014

140818 Outlaw Power Squat & Bench Cycle

Beginning Squat and Bench cycle. All weights will be based on training maxes for current 1RMs.

High Bar Back Squat 1RM = 270; TM = 90% = 243#

Bench Press 1RM = 220; TM = 90% = 198#

Warm up:
3 min Airdyne
5 min DROMs
KB Goblet squat x 8
Bulgarian Split Squat x 8

Power:
1) High Bar Back Squat 6 x 2 @ 80%
95 x 5, 120 x 3, 145 x 5, 170 x 3, 195 x 2 x 6

Conditioning:
9 rounds for distance of:
Run 2:00
Walk 2:00
Distance 2.6mi

140817 Active Recovery

50 min yoga

140816 Outlaw Power (deload)

Warm up:
2 min jump rope
5 min DROMs
stick/barbell complex
kip swings 3 x 6

Conditioning:
8 Deadlifts 155/115 (115#)
7 Cleans
6 Snatch
8 Pull-ups
7 C2B Pull-ups
6 Bar muscle ups (butt and feet on floor progression)
6 DL
5 Cl
4 Sn
6 Pu
5 c2b
4 mu
4 DL
3 Cl
2 Sn
4 Pu
3 c2b
2 mu
Time: 11:57

Friday, August 15, 2014

140815 Outlaw Power (deload)

Warm up:
400m run
5 min DROMs

Power:
1) High Bar Back Squat up to 65% (175#)

Conditioning:
For Time:
50 Jumping Back Squats 45/35 (45)
75 KB Swings 35#
100 Double Unders
75 Push Press 75/55 (65#)
50 Burpees
Time: 23:36