Wednesday, October 29, 2014

141029 Outlaw Power (deload)

Warm up:
5 min DROMs
stick complex

Conditioning:
3 rounds for time of:
50 double unders
30 Wall balls (20#)
10 Muscle ups (blue band assist)

Time: 19:30

Monday, October 27, 2014

141027 Outlaw (deload)

Warm up:
5 min DROMs
stick complex

Conditioning:
"Cindy"
5 min AMRAP of:
5 pull-ups
10 HR pushups
15 air squats

then run 400m

then

repeat Cindy

R1: 3 rounds + 5 pull-ups + 10 push ups + 6 squats
R2: 3 rounds + 5 pull-ups + 5 push ups

141025 Outlaw (deload)

Warm up:
5 min DROMs
stick complex
Burgener warm up

Power:
1) Power clean 5 x 1 @ 65% (130)
2) Rack Jerk 5 x 1 @ 65% (105)

Conditioning:
4 rounds for total working time:
30 KB sumo deadlift high pull (55#)
20 KBS (55#)
Time: 14:01

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