Thursday, July 24, 2014

Wednesday, July 23, 2014

140723 Outlaw Power

Warm up :
5min DROMs
Barbell complex
2 min jump rope

Power:
1) Pause Power Clean from blocks 3RM (180)

Conditioning:
3 Rounds for time of:
Row 750m (SDLHP x 75)
20 TTB
50 Double Unders
Time: 6:55-5:57-6:15

Tuesday, July 22, 2014

140722 Outlaw Power Shoulder Press 5-3-1+

Warm up:
5min DROMs
35#KB Halos 3 x 8 ea way

Power:
1) Shoulder Press 65-80-95-120-135-150(2)

Accessory:
Strict HSPU 3 x ME (handstand holds: :45-:43-:35)

Conditioning:
3 Rounds for time:
30 Burpee Box Jumps (24"/20")
30 KB clean & jerk both hands 35/20 switch @ 15
39 Burpee Box Jumps
Time: 12:02

Monday, July 21, 2014

140721 Outlaw Power Deadlift 5-3-1+

Warm up:
5 min DROMs
35# KB Halos 3 x 8 ea way
Stick/barbell complex

Power:
1) Deadlift 135-165-200-250-285-315 (1)

Accessory:
1) Power Clean 3 x 10 AHAP (145#)
2) Strict pull-ups 3 x ME (5-5-4)

Conditioning:
3 rounds for time of:
Run 400m
10 muscle-ups (blue band assist)
25 wall balls
Time: 18:12

140720 Active Recovery

Cycling 17mi. in 1:01

140719 Outlaw Power Bench Press 3-3-3+

Warm up:
5 min DROMs
35# KB halos 3 x 8 ea way
Stick/barbell complex

Power:
1) Snatch up to 80% (105#) tried 120# 3 x and failed each one
2) Clean & Jerk up to 80% (155)
3) Bench 80-100-120-140-160-180(8)

Accessory:
1) Ring Dips 3 x ME (13-9-6)

Conditioning:
3 rounds for time of:
Row 500M (run 400m)
21 HSPU (piked push-ups)
12 Power Snatch 135/95 (95#)
Time: 17:30

Friday, July 18, 2014

140718 Outlaw Power Back Squat 3-3-3+

Warm up:
5min DROMs
KB halos 3 x 5
Goblet squat 35# x 8-8
Bulgarian split squats 35# x 10

Power:
1) High Bar Back Squat 3-3-3+
105-130-160-185-210-235(4)

Accessory:
1) Front Squat 3 x 10 AHAP (150#)

Conditioning:
For Time:
Run 400m
8 Power Snatch 115/75 (80#)
7 Bar Muscle ups (7 pull-ups/7 ring dips)
Time: 4:02