Tuesday, December 23, 2014

141222 Invictus

Warm up:
5 min DROMs

A:
30 min AMRAP:
50 KB swings (55#)
50 Burpee box jump overs
50 wall balls
Score: 1 rounds + 50 swings + 9 burpees

141221 Invictus

Warm up:
5 min DROMs
3 min Airdyne

A:
For time:
30 overhead squats (95#)
300m run
30 burpees over the barbell
300m run
30 shoulder to overhead (95#)
300m run
Time: 13:54

B:
Optional 500m row (2:00 on Airdyne)

141220 Invictus

Warm up:
5 min DROMs

A:
4 sets of:
Ground to overhead 3 x 5 @ 95# (muscle snatch)

B:
9 min AMRAP
3 power cleans @ 125#
6 tall box jumps (30")
9 push ups
Score: 4 rounds

Friday, December 19, 2014

141219 Aspiring Champions

Warm up: 
5 min DROMs
5 min jump rope

Conditioning:
Run 3 laps
50 50# KB swings
Run 3 laps
50 Wall balls
Run 3 laps
50 lunges
Run 3 laps
50 burpees
Run 3 laps
50 sit-ups
Time: 27:34

141218 Invictus Back Squats

Warm up:
5 min DROMs

A:
Back Squat 3 x 5 165-185-195

B:
Two sets of:
Against a 5 min running clock, complete:
500 m row (2:00 Airdyne)
50 KB Swings 55#-35#
Pull-ups x max reps
Score:
1: 55# swings, 2 pull-ups
2: 35# swings, 7 pull-ups

Thursday, December 11, 2014

141211 Invictus

Warm up:
5 min DROMs

A:
3 rounds not for time:
30 Double Unders
7-10 HSPUs (7 to 45# plate)
5-10 KB Snatches (10 @ 35#)

B:
10 min AMRAP of:
5 C2B pull-ups
10 Wall balls (20#)
15 Ring Dips (blue band)
Score: 3 rounds

Tuesday, December 9, 2014

141209 Metcon

Warm up:
5 min DROMs
10 GHD sit-ups

Conditioning:
For time:
10 TTB
1:00 airdyne
10 burpee box overs
1:00 airdyne
10 TTB
1:00 airdyne
10 burpee box overs
1:00 airdyne
10 TTB
1:00 airdyne
Time: 12:44

Monday, December 8, 2014

141208 Snatch Balance

Warm up:
5 min DROMs

A:
5 sets of:
Snatch (snatch balance) x 1.1.1 (95#)

Rest 2 minutes

B:
7 min AMRAP:
40 35# KB swings
30 Push press (55#)
20 burpees
Score: 1 round + 40 KBS + 13 PP

141206 Bench Press & KB row

Warm up:
5 min Airdyne
5 min DROMs

A:
Four sets of:
Bench Press x 6 (155#)
Rest 1:15
Single-arm KB row x 10 (55#)
Rest 1:15

B:
For Time:
Row 1000m (4:04 Airdyne equivalent)

Then...
5 rounds for time of:
20 Wall ball shots
10 ring dips (blue band)
Time: 17:29

Friday, December 5, 2014

141205 Aspiring Champions

Warm up:
5 min DROMs

Conditioning:
2 rounds for max reps of:
2:30 50# DB deadlifts
1:15 rest
2:30 Sit-ups
1:15 rest
2:30 Box jumps
1:15 rest
2:30 Row
1:15 rest

Subtract 500m row split from distance rowed. That is the score for the row reps.
 R1
-60
-62
-66
-599 - 124 = 475
R2
-42
-56
-60
-580 - 124 = 456
Total score: 1,227

Wednesday, December 3, 2014

141203 Deadlift


Warm up:
5 min DROMs

A: Deadlift 5 x 3 (250#)

B: EMOM for 24 min
1 - 5 Thrusters (95#)
2 - 10 pull-ups (95# Pendlay rows)
3 - 15 box jumps (24")

Tuesday, December 2, 2014

141202

Warm up:
 5 min DROMs

A.
Three sets, not for time, of:
Alternating Pistols x 6-10 reps
Bottom’s Up Kettlebell Walk x 100′ each arm
Pull-Ups x 10 OR
Muscle-Ups x 3-5 reps
B.
Three rounds for time of:
10 Ground to Overhead (135/95 lbs) 95#
400 Meter Run
Time: 13:58

141201 Invictus

Beginning to follow CF Invictus' programming today.

Warm up:
5 min DROMs

A.
Five sets of:
Front Squat x 2 reps (170#)
Rest 2-3 minutes
B.
Two sets for max reps of:
60 seconds Row for Calories (AirDyne)
60 seconds Push-Ups
60 seconds Kettlebell Swings (24/16 kg)
60 seconds Double-Unders
Rest 4 minutes

Score: ~150 reps

Friday, November 21, 2014

141121 Aspiring Champs

I've been recovering over the past 2 weeks. Last week I was completely out of commission with strep throat. I wound up losing 9.5 lbs in the process. This week it's been nothing but yoga. Feels good to get after it but I'll feel better after getting off of the antibiotics.

Warm up:
foam rolling
5 min DROMs
front squats
shoulder presses

Conditioning:
In teams of 2 complete the following AMRAP in 24 min:
120yd 230# farmer carries
240yd 145# sled push
12 30yd sprints
Score: 4 rounds + 60yd farmer carries + 4 30yd sprints

Monday, November 10, 2014

141110 Outlaw

Warm up:
5 min DROMs

Conditioning:
Run 5 x 800 @ 90-95%
Rest 1:1
Time 32:34

141108 Outlaw

Warm up:
5 min DROMS
10 KBS @ 20#, 35#, 55#

Conditioning:
Tabata
KBS @ 55# 14, 8, 10, 11, 11, 10, 10, 10
Air Squat 14, 14, 14, 13, 13, 13, 13, 11
AbMat Sit-ups 11, 12, 12, 10, 8, 7, 8, 8

Friday, November 7, 2014

141107 Bench Press/Aspiring Champions

Warm up:
5 min DROMs

Power:
Establish 1RM Bench Press 225#

Conditioning:
For time:
300yd 145# sled push
2k Row
1mi run
Time: 21:54

Tuesday, November 4, 2014

141104 Outlaw Power

Warm up:
5min DROMs
10 KBS

Conditioning:
3 rounds for time of:
row 500m (30-55# KB SDLHP)
20 55#KB Swings
Rest 1:1
Time: 9:42

Monday, November 3, 2014

141103 Outlaw Power Back Squat

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

Power:
High Bar Back Squat 1RM (255#)

Friday, October 31, 2014

141031 Aspiring Champions

Warm up:
5 min DROMS
10 35# KB goblet squats
10 Bulgarian split squats

Conditioning:
For time:
150yd B/W Sled push (205#)
1.5mi run
1500m row
Time: 23:14

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

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#)

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.

Monday, October 6, 2014

141006 Outlaw Power


Warm up:
5 min DROMs

Power:
1) Jerk from blocks 5 x 2 @ 80% (155# rack jerks)

Conditioning:
1) 10 min AMRAP of paced burpees 85-90% MHR
Score: 91

2) 5 min AMRAP of:
10 burpees
10 pull-ups
10 thrusters 95/65 (75)
Score: 1 + 10 burpees + 10 pull-ups

141004 4Jim5K

Run 5K 29:27

Got to the race late and had to catch up to andrew who I planned to run with and coach to the finish. Did the first half in 7:30 then caught him and ran his pace.

Friday, October 3, 2014

141003 Outlaw Power

Warm up:
5 min DROMs

Power:
1) High Bar Back Squat 6 x 2 @ 80% (195#)
2) Bench Press 4 x 4 @ 90% (180#)
3) Bench Press 135 x 13

Running short on time this morning so no conditioning work. Will make it up tomorrow.

Wednesday, October 1, 2014

141001 Outlaw Power

Warm up:
5 min DROMs
Burgener warm-up

Power:
1) C&J up to 80%
2) Snatch up to 80%

Right wrist a bit janky. Gave me some pain on first jerk so I shut it down and just did conditioning.

Conditioning:
Run 5K
Time: 25:17

140930 Outlaw Power Squat & Bench


A.M.
30 min yoga

P.M.
Warm up:
5 min DROMs
20 lunges

Power:
1) High Bar Back Squat 4 x 4 @ 90% (220#)
2) Bench Press 6 x 2 @ 80% (160#)

Conditioning:
9 Power Cleans 225/155
21 HSPU (12 to 35# plate)
7 PC
15 HSPU (9)
5 PC
9 HSPU (6)
Time: 10:00

Monday, September 29, 2014

140928 Outlaw Power Squat & Bench

Warm up:
5 min DROMs

Power:
1) Squat 6 x 2 @ 80% (195#)
2) Bench 5 x 5 @ 85% (170#)

Conditioning:
50' HS walk
9 Shoulder to overhead 205/135
9 Rope climbs
50'HS walk
6 S2O
6 RC
50'HS Walk
3 S2O
3 RC

Subbed 100m sprints x 8

Right bicep still bothering me so no pulling.

140927 Outlaw Power

Warm up:
5 min DROMs

Power:
Jerk from blocks 3RM (rack jerks) 135#

Conditioning:
3 x 2K row-rest 4:00 after ea round
Subbed 7:15/2K Airdyne

Thursday, September 25, 2014

140925 Outlaw Power Squat & Bench

Warm up:
5 min DROMs
Bulgarian split squats 10 ea leg

Power:
1) High Bar Back Squat 5 x 5 @ 85% (205#)
2) Bench Press 6 x 2 @ 80% (160#)

Conditioning:
For time:
Run 800m
30 KB swings (35#)
50 pistols alternating ea leg (to 20" box)
30 KB swings
Run 800m
Time: 15:10

140924 Active Recovery

20 min Yoga

Tuesday, September 23, 2014

140923 Outlaw Power

Warm up:
5 min DROMs

Power:
1) Clean & Jerk up to 80%
(Rack Jerks @ 155# 5 x 2)
2) Snatch up to 80%
(Snatch Balance @ 125# 5 x 2)

Conditioning:
Framanda
21 Thrusters 95/65
9 Muscle ups
15 Thrusters
7 Muscle ups
9 Thrusters
5 Muscle ups

Again did not do any pulling movements because of bicep pain.

140922 Outlaw Power Squat & Bench

Warm up:
5 min DROMs

Power:
1) High Bar Back Squat 6 x 2 @ 80% (195#)
2) Bench Press 6 x 5 @ 80% (160#)

Conditioning:
Grace
30 Clean & Jerks 135/95
For time

Did not do conditioning work because of right bicep pain. No pulling.

Monday, September 22, 2014

140922 Outlaw Power Squat & Bench

Warm up:
5 min DROMs

Power:
1) High bar back squat 6 x 2 @ 80% (195#)
2) Bench press 6 x 5 @ 80% (160#)

Conditioning:
Grace
For time:
30 Clean & Jerks 135/95
N/A

No conditioning work today. Bicep is still sore (rowing and throwing the football this weekend) so I decided to not do any pulling.

Thursday, September 18, 2014

140918 Outlaw Power Squat & Bench

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

Power:
1) High Bar Back Squat 6 x 6 @ 80% (195#)
2) Bench Press 6 x 2 @ 80% (160#)

Conditioning:
8 min AMRAP of:
200m run
20 Pistols (alternating) (to 24" box)
10 Push Jerks 145/100 (100#)
-then (no rest)
3:00 ME Lateral Burpees over the bar
Score:
2 rounds + 200m
23 burpees

Wednesday, September 17, 2014

140917 Outlaw Power

Warm up:
5 min DROMs

Power:
3-Position clean 3RM
Right bicep pain prohibiting me from pulling. Subbed out exercise for 3rm front squats + 1 jerk (185#)

Tuesday, September 16, 2014

140916 Outlaw Power Squat & Bench

Warm up:
5min DROMs
10 KB Goblet squats

Power:
1) High Bar Back Squat 6 x 2 @ 80% (195#)
2) Bench Press 6 x 5 @ 80% (160#)

Conditioning:
3 rounds for time of:
400m Run
20 Ring Dips
20 KB OHS 10 l/10 r
Time: 19:28

Monday, September 15, 2014

140915 Active Recovery

Run 2 min in 16:59

140914 Outlaw Power

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Clean & Jerk up to 80% (155#) or more if feeling well (180#)
2) Snatch up to 80% (110) or more if feeling well (135#)

Conditioning:
7 rounds for total working time of:
10 Burpee box jump overs 24/20 (20")
5 muscle-ups (blue band)
Rest 1:1
Time: 19:54

140913 Active Recovery

Yoga 30 min

Friday, September 12, 2014

140912 Outlaw Power

Warm up:
5 min DROMs

Conditioning:
"Helen"
3 rounds for time of:
Run 400m
21 KBS 35#
12 Pull-ups
Time: 11:51

Thursday, September 11, 2014

140911 Outlaw Power Squat & Bench

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

Power:
1) High Bar Back Squat 6 x 5 @ 80% (195#)
2) Bench Press 6 x 2 @ 80% (160#)

Didn't have enough time for the conditioning portion. Will complete that tomorrow.

Wednesday, September 10, 2014

140910 Active Recovery

Yoga 30 min

140909 Outlaw Power

Warm up:
5 min DROMs
stick/barbel complex

Power:
1) 3-Position clean (floor, hang, power—NO DROP); Max for the complex (165#)

Accessory:
3 x ME UB strict muscle ups + ME UB kipping muscle ups; rest :90 (pull-ups/dips: 6/8, 5/7, 5/5)

Conditioning:
For time:
Run 400m
20 TTB
30 Thrusters 65/45 (45)
Run 800m
30 Thrusters 65/45 (45)
20 TTB
Run 400m
Time: 19:03

Monday, September 8, 2014

140908 Outlaw Power Squat & Bench

Warm up:
5min DROMs
10 KB Goblet squats
10 Bulgarian Split Squats ea. side

Power:
1) Squat 6 x 4 @ 80% (195#)
2) Bench 6 x 2 @ 80% (160#)

Conditioning:
For time:
100' HS Walk (100 shoulder taps)
50 35# KB Snatch 25 ea. side
50' Overhead walking lunge 155/105 (95)
50 35# KB Swings
Time: 12:52

140907 Active recovery

Yoga 30min

140906 Outlaw Power

Warm up:
5 min DROMs
stick barbell complex

Power:
1) Squat 6 x 2 @ 80% (195#)
2) Bench 6 x 3 @ 80% (160#)
Wasn't paying attention to the reps scheme for bench. Did 4 x 2, then 3 x 3

Friday, September 5, 2014

140905 Outlaw Power Oly

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) C&J up to 80% (155=80% of TM=90% of 210) (165)
2) Snatch up to 80% (110=80% of TM=90% of 150) (115)

Conditioning:
Amanda
9-7-5 of:
Muscle ups (blue band)
Snatch 135/95 (95)
Time: 6:49

Wednesday, September 3, 2014

140903 Outlaw Power High Bar Back Squat

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

Power:
High Bar Back Squat 6 x 3 @ 80% (195)

Conditioning:
12 min AMRAP of:
10 TTB
20 Wall balls
30 Lateral jumps over 12" hurdle
Score: 4 rounds

Tuesday, September 2, 2014

140902 Outlaw Power Bench

Warm up:
5 min DROMs

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

Conditioning:
5 rounds for time of:
500m row (1:50 Airdyne)
15 6" Target burpees
Rest 1:1
Time: 3:02, 2:57, 3:01, 3:01, 2:56 Total 26:50

140901 Outlaw Power Squat

Warm up:
5 min DROMs
stick/barbell complex

Power:
High bar back squat 6 x 2 @ 80% (195)

Conditioning:
4 rounds of:
Run 800m
15 C2B pull ups
Rest 1:1
Time: 4:41, 4:57, 5:21, 5:28 Total = 35:30

140824-140830 OBX Vacation

Lots of various activities this week including running, cycling, kettle bell work, yoga & swimming.

Body feels good with the exception of my right knee that started giving me some pain after the car ride back home. Doesn't seem to be an issue now. I'll watch it. I feel ready to get back to a heavy barbell.

That said I'm going to redo the week prior to vacation as it was the first week of the new cycle.

140823 Outlaw Power Squat & Bench

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

Power:
1) Squat 6 x 4 @ 80% (195)
2) Bench 6 x 2 @ 80% (160)

Conditioning:
100' HS walk (50 push ups)
50 35# KB swings
50' Overhead walking lunge 155/105 (95)
50 KB Swings
50 push ups
Time: 15:29

140822 Outlaw Power

Warm up:
5 min DROMS
2 min jump rope

Power:
1) C&J up to 80% (155 = 80% of TM=90% of 210)
2) Snatch up to 80% (110 = 80% of TM=90% of 150)

Conditioning:
"Amanda"
9-7-5 of:
Muscle ups (blue band)
Snatches 135/95 (95)
Time: 6:54

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

Wednesday, August 13, 2014

140813 Outlaw Power (deload)

Warm up:
5 min DROMs
stick complex

Power:
Jerk from blocks up to 65% (125#)

Conditioning:
 3 rounds for time of:
25 GHD sit-ups
50' HS Walk (shoulder touches)
50' OH Walking Lunges 155/115 (115)
Time: 19:36

Tuesday, August 12, 2014

140812 RIP Robin Williams

Today I woke up to the news that we lost one of the true comic geniuses of my era. I refused to believe it when I first heard it on the news at 5:30 this morning, but quickly realized it was true.

So many fond memories of his great career. It's going to be a sad day today...


140812 Outlaw Power (deload)


Warm up:
5 min DROMs
Stick/barbell complex

Power:
1) Snatch to 65% 95# x 3

Conditioning:
For time:
Row 500m (1:50 on Airdyne)
12 push jerks 175/115 (135)
12 muscle ups (progression: start seated on floor)
9 PJ
9 MU
6 PJ
6 MU
Row 500m
Time: 12:42

Monday, August 11, 2014

140811 Outlaw Power (deload)

Warm Up:
5 min DROMs
Barbell complex

Power:
Clean & Jerk up to 65% (135#)

Conditioning:
5 rounds for time of:
7 hang clean (full) 155/105 (135)
14 HSPU
200m run
Time: 23: 20

1st 2 rounds hspu's done with 45# plate beneath head and slowed me down. Last 3 rounds were piked pushups to keep up intensity.

140810 Outlaw Power Test Week


Warm up:
2 min jump rope
5 min DROMs
barbell complex
45# plate halos 8 x ea side
45# plate goblet squats 2 x 10
Kip swing practice 3 x 6

Conditioning:
"Fran"
21-15-9 of:
95# Barbell Thruster
Pull-ups (jumping) 
Time: 6:57

Compared to 130915
8:07

140809 Outlaw Power Test Week

Warm up:
2 min Airdyne
5 min DROMs
Barbell complex
45# plate halos 5 x ea side

Power:
Establish 1RM strict press (150#)

Friday, August 8, 2014

140808 Outlaw Power Test Week

Warm up:
2 min Airdyne
5 min DROMs
10 KB Goblet squats
13 KB Romanian Deadlifts

Power:
1) Establish a 1RM Deadlift (335#)

Wednesday, August 6, 2014

140806 Outlaw Power Test Week


Warm up:
5 min DROMs

Power:
1) Bench Press establish a 1RM (220)

Conditioning:
For time
30 Burpee Box Jump Overs 24"/20" (20")
30 Front Squats @ 65% (150#)
30 Burpee Box Jump Overs 24"/20" (20")
Time: 16:50

Tuesday, August 5, 2014

140805 Outlaw Power Test Week

Warm up:
5 min DROMs
Barbell complex

Power:
1) Snatch to 65%

Conditioning:
For time:
Row 500m (air dyne 2:00)
100 Double Unders
Run 800m
Time: 9:13

Monday, August 4, 2014

140804 Outlaw Power (Test week)


Warm up:
5 min DROMs
8 KB goblet squats
16 Bulgarian split squats

Power:
High Bar Back Squat 1RM (270#)

Conditioning:
3 round of:
2:00 ME handstand walk (shoulder touches)
2:00 Max distance OH walking lunge (135/95) 95# for 50'
2:00 ME row for calls (air dyne)
1:00 rest

140803 Active Recovery

A.M.
Yoga for 30 min

17mi bike ride

P.M.
Rock climbing for 2.5 hrs.

140802 Run

Was going to do my normal routine but a bit of shoulder pain in the left shoulder (probably from the day's before HSPUs and C&Js) left me with the only option to run.

Run 4.12 mi in 35 min.

Friday, August 1, 2014

140801 Outlaw Power (deload)


Warm up:
2 min jump rope
5 min DROMs
KB Press x 5
KB Halos x 8
KB Goblet Squat x 8
Bulgarian Split Squat x 8

Power:
Back squat 40% x 5, 50% x 3, 60% x 5 105-130-160

Conditioning:
3 rounds for time of:
14 Deficit Handstand push-ups (to 2 x 25# plates)
7 Power Clean & Push Jerk 185/125 (135)
Time: 10:59

Wednesday, July 30, 2014

140730 Outlaw Power (deload)

Warm up:
5 min DROMs
Goblet squat x 8
KB halos x 8
Barbell complex

Power:
1) Clean from blocks (above knee) 2RM – 2 x 2 @ 65% (175#, 190-1-f, 115#)
2) BTN Jerk from blocks (drop every rep) 2RM – 2 x 2 @ 65% (170# no blocks, 105#)

Conditioning:
For time
Row 1K (3:30 on Airdyne)
50' Handstand Walk (shoulder touches)
30 Thrusters 135/95 (105#)
50' Handstand Walk (shoulder touches)
Row 1K (3:30 on Airdyne)
Time: 17:00

Tuesday, July 29, 2014

140729 Outlaw Power Shoulder Press (deload)

Warm up:
5 min DROMs
35# KB Halos 2 x 8 (ea way)

Power:
Shoulder Press 65-80-95

Conditioning:
For time
Run 800m
5 Rope Climbs
50 6" target burpees
5 Rope Climbs
Run 800m
Time: 25:44

On last set of rope climbs only able to complete 2. The last 3 were lying prone and pulling up to a standing position.

Monday, July 28, 2014

140728 Outlaw Power Deadlift (deload)

Warm up:
300m run
5 min DROMs

Power:
1) 2" Deficit Deadlift (focus on speed) 135-165-200

Conditioning:
For time:
 50 Double Unders
12 Muscle Ups (blue band assist)
30 V-Ups
50 DUs
9 MUs
20 VUs
50 DUs
7 MUs
10 VUs
Time: 11:36

Friday, July 25, 2014

140725 Outlaw Power Back Squat 5-3-1+


Warm up:
5 min DROMs
2 min jump rope
35#KB Halos x 8 ea way
35#KB Goblet Squats x 8
Bulgarian Split Squats x 8 ea side

Power:
1) Power Snatch 2 RM (135#)
2) Back Squat 105-130-160-195-225-250(0)

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

Disappointed in my squat. Perhaps I was a little tired and didn't eat enough the day before. Seems like my strength has taken a hit since I tweaked my back 3 weeks ago. No conditioning work today as I did not have enough time.

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

140717 Run

Run 3.23mi in 27min

Wednesday, July 16, 2014

140716 Outlaw Power

Warm up:
5 min DROMs
Barbell complex

Power:
1) Power Clean from blocks (mid thigh) 3RM (175#)

Accessory:
1) 4 x ME TTB; rest 90 sec. (7-7-5-5)

Conditioning:
"Elizabeth"
21-15-9
Power Cleans 135/95 (115#)
Ring Dips
For time
Time: 10:00

140715 Outlaw Power Shoulder Press 3-3-3+

Warm up:
5 min DROMs

Power:
1) Shoulder Press 65-80-95-110-125-140 (6)

Accessory:
1) Strict HSPU 3 x ME (knees on top of 30" box: 13-15-12)

Conditioning:
For time:
100 DU's
5 rope climbs (15 pull-ups)
20 Hang Clean to Thruster 135/95 (95)
15 pull-ups
100 DU's
Time: 16:45

140714 Run

Fully recovered from tweaked back. Just one more day of active rest then back at it.

3 mi run w/ 6-7 fartleks (2 lampposts)

Bench Press 3-3-3+
80-100-120-130-150-170 (10)

Monday, July 7, 2014

140707 Outlaw Power Deadlift 3-3-3+

Warm up:
800m run
5 min DROMs

Power:
1) Power Clean 3RM (185#)
2) Deadlift 135-165-200-235-265-300 (1*)
*Tweaked back (SI joint) on 2nd rep

Accessory:
1) Reverse Hypers AHAP 3 x 15 (b/w; thought the traction might help back)
2) 3 x ME c2b pull-ups; rest 90 (5-4-3)

Conditioning:
50' HS walk
100 KB cleans; 50l/50r anyhow
200' Burpee broad jumps
50' HS walk
Time: N/A; shut it down because of back

140705 Outlaw Power Bench Press 5-5-5+

Warm up:
5 min DROMs
2 min Airdyne
Stick complex

Power:
Bench Press 80-100-120-130-150-170(11)

Accessory:
3 x 15 Weighted Ring Dips AHAP (15#)

Conditioning:
For time:
15-12-9 of:
Power Cleans 185/125 (135#)
Deficit HSPU (to 25# plate)
Time 14:15

140704 Outlaw Power Back Squat 5-5-5+

Warm up:
3 min Airdyne
5 min DROMs
stick complex

Power:
1) Back Squat 105-130-160-170-195-225(7)

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

Conditioning:
24 KB weighted pistols (b/w + ring for balance)
12 Muscle-ups (blue band)
16 pistols
8 MUs
12 pistols
6 MUs

Wednesday, July 2, 2014

140702 Outlaw Power Pause Cleans

Warm up:
5 min DROMs
Barbell complex

Power:
2 sec pause clean at top of knee 5RM (150#)

Conditioning:
Run 400m x 5; rest 1:1
Time: 13:33; splits: 1:25 | 1:25 | 1:28 | 1:40 | 1:34

Tuesday, July 1, 2014

140701 Outlaw Power Shoulder Press 5-5-5+

Warm up:
5 min DROMs
stick complex

Power:
1) Jerk from blocks 5RM (135#)
2) Shoulder Press 65-80-95-105-120-135(7)

Conditioning:
For time:
10 Clean & Jerks @ 75% of 1RM (195=145#)
Row 1K (100 SDLHP)
150' Handstand walk (150 shoulder touches)
Time: 14:32

Monday, June 30, 2014

140630 Outlaw Power C3 Deadlift 5-5-5+

Warm up:
5 min DROMs
barbel complex

Power:
1) Deadlift 5-5-5+ 135-165-200-215-250-285(9)

Accessory:
1A) 3 x 10 weighted strict pull-ups (15#)
1B) 3 x 20 reverse hypers AHAP (green band)

Conditioning:
For time
10 Power Cleans 155/95 (105#)
1 TTB
9 Power Cleans 155/95 (105#)
2 TTB
8 Power Cleans 155/95 (105#)
3 TTB
7 Power Cleans 155/95 (105#)
4 TTB
6 Power Cleans 155/95 (105#)
5 TTB
5 Power Cleans 155/95 (105#)
6 TTB
4 Power Cleans 155/95 (105#)
7 TTB
3 Power Cleans 155/95 (105#)
8 TTB
2 Power Cleans 155/95 (105#)
9 TTB
1 Power Cleans 155/95 (105#)
10 TTB
Time: 15:46

140628 Outlaw Power (deload) Bench Press

Bench Press x 5 80-100-120

Run 3.5 mi with Chris Volgrath

3 rounds of:
20 KB Presses (35#)
20 KB Snatch alt l/r (35#)
10 KB Goblet Squats (35#)
work:rest = 1:1

140627 Outlaw Power (deload) Back Squat

Back Squat x 5 105-130-160

140626 Active Recovery

35 min yoga

140625 Active Recovery

35 min yoga

140624 Outlaw Power (deload) Shoulder Press

Shoulder press X 5 65-80-95

Monday, June 23, 2014

140623 Outlaw Power (deload)

Warm up:
5 min DROMs
Stick complex

Power:
Deadlift 5 x 40%, 50%, 60% 135-165-200

Need to heal. Right hamstring has been very sore at the top and bottom insertions, probably from all of the pulling. Going to do the necessary main lift but resting other movements. Have not had a proper rest week in a long time.

140621 Outlaw Power Bench Press 5-3-1+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Snatch to 80% (125#)
2) Clean and Jerk to 80% (180#)
3) Bench 80-100-120-150-170-190(5)

Accessory:
1) Weighted Ring Dips 3 x 10 AHAP (15# x 5-5, 5-3-2, 4-3-2-1)

Conditioning:
12 min AMRAP or:
9 Deficit HSPU (scaled 1/2 ROM)
21 KBS (35#)
50 Double Unders
Score: 2 rounds + 9 HSPU + 4 KBS

Friday, June 20, 2014

140620 Outlaw Power Back Squat 5-3-1+

Warm up:
5 min DROMs
stick/barbel complex

Power:
1) Hang Power Snatch 3RM (135#)
2) High Bar Back Squat 105-130-160-195-225-250(4)

Accessory:
Front Squat 3 x 10 AHAP (150)

Didn't do conditioning today. Upper and lower hamstrings need a rest as they're very sore at their insertion points.

Wednesday, June 18, 2014

140618 Outlaw Power

Warm up:
3 min Airdyne
stick complex

Power:
1) 2-sec Pause Clean at knee 3 RM (175)

Accessory:
1) Pendlay Rows 3 x 8, rest :60 (155)

Conditioning:
3 rounds for total time of:
Run 400m
9 Muscle-ups (blue band)
12 Power Snatch 115/75 (85)
Time: 15:20

Tuesday, June 17, 2014

140617 Outlaw Power Shoulder Press 5-3-1+

Warm up:
5 min DROMs
600m run

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

Accessory:
1) Weighted push-ups 3 x ME 45/25 (35)
2) Weighted sit-ups 3 x 10 (35)

Conditioning:
3 rounds for time of:
7 Hang Power Snatch 135/95 (95)
25' Handstand walk (1:1 shoulder taps)
14 6" Target Burpees
Rest 1:1
Time: 13:37

140616 Outlaw Power Deadlift 5-3-1+


Warm up:
5 min DROMs
2 min Jump rope

Power:
Deadlift 135-165-200-250-285-315(3)

Accessory:
1) Reverse Hypers 3 x 15 AHAP (blue band)
2) Strict Pull-ups 3 x ME 6-7-6

Conditioning:
For time
2 rope climbs
15 Power Cleans @ 70% 1RM (198-70%=140)
15 Wall Balls
2 Rope climbs
15 Power Cleans
15 Wall Balls
2 Rope climbs
Time: 15:23

140614 Outlaw Power Bench Press 3-3-3+

Warm up:
400m run
5 min DROMs

Power:
1) Jerk from blocks 3RM (145)
2) Bench 80-100-120-140-160-180(7)

Accessory:
1) Close-grip bench AHAP 3 x 10 (135 x 10-10-8)

Conditioning:
4 rounds for time of:
Run 400m
15 C2B pull-ups
15 6" target burpees
rest 1:1
3 rounds in 24:00

Friday, June 13, 2014

140613 Outlaw Power Back Squat 3-3-3+


Warm up:
400m run
Oly barbell snatch complex

Power:
1) Hang Power Snatch 3RM (135#)
2) High Bar Back Squat 3-3-3+ 105-130-160-185-210-235(5)

Accessory:
1) GHR 3 x 20

Conditioning:
3 rounds for time of:
10 Squat Cleans 185/125 (135#)
24 Split Jumps
Time: 10:50

Thursday, June 12, 2014

140611 Outlaw Power

Warm up
5 min DROMs

Power
1) Pause clean 2-count top of knee 5RM (150#)

Accessory
1) Pendlay Rows 4 x 5 heavier than last week, rest :90 (180#)

Conditioning
4 rounds of:
3:00 to Row 500m (all-out)-rest remainder of 3:00 (SDLHP)
1:00 ME Muscle-ups (blue band) 11-9-8-9
1:00 Rest

Tuesday, June 10, 2014

140610 Outlaw Power Shoulder Press 3-3-3+

Warm up:
5 min DROMs
stick complex

Power
1) Power Snatch from blocks (above knee): 5rm (130#)
2) Strict Press: 1×3@70%, 1×3@80%, 1xME@90% 95-110-125-140(6)

Accessories
1) Weighted Sit-ups: 3×15 AHAP (25#)

Conditioning
15 minute AMRAP of:
200m OH Plate Carry 45/25# (35#)
20 Pull-ups
30 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top)
40′ HS Walk (shoulder touches 1:1)
Score: 1 round + plate carry + p-u's + plate jumps + 32 touches

140609 Outlaw Power Deadlift 3-3-3+

Warm up 
5 min DROMs

Power
1) Deadlift 135-165-200-235-265-300(5)
2) 3 x 15 Reverse Hypers AHAP (blue band)

Conditioning:
Off (sick)

140607 Outlaw Power Bench Press 5-5-5+

Power
1) Jerk from the blocks: 5rm (135 x 4)
2) Bench Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed 120-130-150-170(8)

Accessories
1) Weighted Ring Dips, AHAP: 3×20 (b/w)

Conditioning
For time:
Run 800m
100 KB Snatches (50l/50r anyhow) 24/16kg (35#)
Run 800m
Time: 14:19

Friday, June 6, 2014

140606 Outlaw Power High Bar Back Squat 5-5-5+

Warm up:
5 min DROMs
stick/barbell complex

Power
1) Snatch from blocks (above knee): 5rm (115#)
2) Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed
105-130-160-170-195-225(6)

Accessories
1) Glute Ham Raises: 3×20

Conditioning
3 rounds for time of:
10 Muscle-Ups (blue band assist)
10 Front Squats 185/135# (150#)
Time: 9:56

Wednesday, June 4, 2014

140604 Outlaw Power

Power
1) Pause Clean (2 count at top of knee): 5rm (150#)

Accessory
1) Pendlay Rows: 4X5 – heaviest possible, rest 90 sec. (175#)

Conditioning
For time:
Row 1k (sub: 100 SDLHP)
20 UnBroken Weighted Box Jumps 20″ AHAP (step down) (20# DBs)
30 TTB
10 UnBroken Weighted Box Jumps AHAP 20″ (step down) (20# DBs)
15 TTB
Row 1k (sub: 100 SDLHP)
Time: 16:48

Tuesday, June 3, 2014

140603 Outlaw Power Shoulder Press 5-5-5+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Power Snatch from blocks (@ knee) 5RM (115#)
2) Shoulder Press 5-5-5+ 65-80-95-105-120-135(8)

Accessory:
1) 3 x 10 weighted sit-ups (35#)

Conditioning:
45 ring dips (blue band assist)
30 push press 95#/65# (75#)
30 Split jumps
30 ring dips
30 push press
30 split jumps
15 Bar muscle-ups (blue band assist)
Time: 16:30

Monday, June 2, 2014

140602 Outlaw Power C2 Deadlift 5-5-5+

Warm up:
5 min DROMs
stick complex

Power:
1) Power Clean from blocks (at knee) 5RM (175#)
2) Deadlift 5-5-5+ 135-165-200-215-250-285(8)

Accessory:
1A) Bent Row AHAP 3 x 10 rest :60 (145#)
1B) Reverse Hyper AHAP 3 x 20 rest :60 (blue band)

Conditioning:
12 min AMRAP of:
Run 400m
20 Pull-ups
20 KBS 35#
Score: 2 rounds + 350 m

140601 Active Rest

11.5 bike ride with the family to the Lower Makefield 911 Memorial

Friday, May 30, 2014

140530 Outlaw Power Back Squat (deload)

Warm up:
5 min DROMs
stick complex

Power:
1) Snatch from blocks (power position) 5 x 3 @ 80% (Hang-mid-thigh @ 95#)
2) High Bar Back Squat x 5 all reps fast as possible 105-130-160

Accessory:
1) Front Squat 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% 85-105-125

Conditioning:
5 rounds of:
1:00 ME Strict Pull-ups
1:00 ME DU's
1:00 ME TTB
1:00 Rest

Completed 3 rounds due to time an elbow pain.

Wednesday, May 28, 2014

140528 Outlaw Power (deload)

Warm up:
5 min DROMs

Power:
1) Clean w/ 3-sec pause at knee; 5 x 3 @ 80% 3RM (135#)

Accessory:
1a) Bent Row 3 x 5 med/heavy; rest 60-90 sec (150#)
1b) GHD sit-ups 3 x 20

Conditioning:
For time:
30 Muscle Ups (blue band)
Time: 5:22

Tuesday, May 27, 2014

140527 Outlaw Power Shoulder Press (deload week)

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Mid hang power snatch 5 x 3 @ 80% 3RM (95#)
2) Shoulder press x 5 65-80-95

Flexibility:
3 x :30 seated pike stretch
3 x :20 handstand hamstring box stretch
3 x :20 wall walk to handstand hold

Conditioning:
5 x run 400m; rest 1:1; go all out
Time: 14:18 (1:33-1:36)

140526 Outlaw Power Deadlift (deload week)

Warm up:
12mi bike ride
5 min DROMs
stick/barbell complex

Power:
1) Mid Hang Power Clean to 3RM (190#)
2) Deficit (2") Deadlift x 5 (focus on speed) 135-165-205

Conditioning:
12 min AMRAP of:
Row 500m (50 SDLHP)
20 strict pull-ups
50 Double Unders
Score: 1 round + 50 SDLHP + 20 pull-ups + 42 double unders

140524 Outlaw Power Bench 5-3-1+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) 15 min to 80% Snatch (115#)
2) 15 min to 80% Clean (175#)
3) Bench 80-100-120-150(5)-170(3)-190(5)
4) 2RM Jerk from Blocks (135#)

Conditioning:
3 rounds for time:
Run 400M
21 HSPU (15 to 45# plate)
12 Hang Snatch (full squat) 75#

Score: 2 rounds @ 14:10

Only had time for 2 rounds.

Friday, May 23, 2014

140523 Outlaw Power Back Squat 5-3-1+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Hang snatch (mid thigh) work to 3RM (115#)
2) High Bar Back Squat 5-3-1+ 130-160-195-225-250(1)

1) Front Squat 3 x 10 (140)
2) GHR 3 x 20

Oly lifting prior to main lift is slowing progress. Barely able to make my reps. Next cycle I will keep the weights the same but continue to try and increase the reps.

Wednesday, May 21, 2014

140521 Outlaw Power

Warm up:
5 min DROMS
Foam rolling
stick/barbell complex

Power
1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a arm

Accessories
1) Weighted Glute/Ham Raises: 3×15 AHAP (170#)

Conditioning
12 minute AMRAP of:
50′ KB OH Walking Lunges (25′ each hand, one KB) 24/16kg (35#)
25 TTB
50 KB Snatches (25L/25R anyhow) 24/16kg (35#)
25 V-Ups
Score: 1R + 50' lunges + 18 TTB

Tuesday, May 20, 2014

140520 Outlaw Power Shoulder Press 5-3-1+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Tall Power Snatch work to 3RM (85#)
2) Shoulder Press 5(x75%)-3(x85%)-1+(x95%)  95-120-135-150(3)

Accessory:
1A) 3 x 10 weighted pull-ups, rest :90 (b/w)
1B) 3 x 10 weighted sit-ups, rest :90 (25#)

Conditioning:
3 rounds of:
1:00 ME HS walk (HS holds)
1:00 Rest

3 rounds for time of:
10 Clean & Jerk 155/105 (135#)
20 Lateral Burpees over the bar
Time: 15:36

Monday, May 19, 2014

140517 Outlaw Power Bench Press 3-3-3+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) 15 min to work up to 80% Snatch (115#)
2) 15 min to work up to 80% Clean (160#)
3) Bench Press 3-3-3+ 80-100-120-140-160-180(6)
4) Establish 3RM Rack Jerk (130#)

Conditioning:
21-15-9
Strict HSPU (12-9-6 1/2 ROM)
Ring Dips (12-9-6)
Bar Facing Burpees (21-15-9)

Friday, May 16, 2014

140516 Outlaw Power Back Squat 3-3-3+

Warm up:
5 min DROMs
stick/barbell complex

Power:
Hi-hang snatch work to 3RM (115#)
High Bar Back Squat 130-160-185-210-235(3)

Accessory:
Front Squat 3 x 10 AHAP (135-140-140)
GHR 3 x 20 (20-20-15)

Thursday, May 15, 2014

140515 Active Recovery

Run 2mi

140514 Outlaw Power Hang Cleans

Warm up:
5 min DROMs
Stick/barbell complex

Power:
Work up to 3RM Hang clean w/ 3 sec pause @ knee (170#)
Then 1x3@95% (160#), 1x3@90% (155#)

Accessory:
1A) Weighted GHR 3 x 15, rest when needed (BW)
1B) GHD Sit-ups 3 x 25, rest when needed

Conditioning:
4 rounds of
1:00 ME DU's
1:00 ME Row for cals (45# SDLHP)
1:00 ME Burpee Box Over 24/20" (20")
1:00 Rest

DU's went surprisingly well. Haven't done them much lately but a few times I got into a really good groove and knocked out 30+.

Tuesday, May 13, 2014

140513 Outlaw Power Shoulder Press 3-3-3+

Warm up:
5 min DROMs

Power:
Mid Hang Power Snatch 3RM (125#)
Shoulder Press 3-3-3+
125-140(6)

Accessory:
1A) 3 x ME Pull-ups, rest :90 7-7-6
1B) 3 x 10 Weighted Sit-up, rest :90 15#-15#-25#

Conditioning:
10 min AMRAP
200' (50' x 4) Shuttle Run
20 DB Ground to Overhead 50/35# (35#)
50' Handstand Walk (50 shoulder taps)
20 DB Burpee 20" Box Overs 50/35# (35#-17 reps)

Monday, May 12, 2014

140512 Outlaw Power Deadlift 3-3-3+

Warm up:
5 min DROMs
stick/barbell complex

Power:
Establish Hang Power Clean 3RM (185#)
Deadlift 3-3-3+
200-235-265-300(4)

Accessory:
1A) 3 x 10 Pendlay Rows AHAP, rest :60 (135#)
1B) 3 x 15 Reverse Hyper, rest :60 (BW on GHD)

Conditioning:
3 round for time of:
30 Russian KBS 35#
7 Muscle-ups (blue band)
10 Hang Power Cleans @ 185/120 (135#)
Time: 11:53

140510 Outlaw Power Bench Press

Warm up:
5 min DROMs
Stick/Barbell complex

Power:
15 min to establish 1RM Snatch 130#
15 min to establish 80% 1RM Clean 185#
Bench 5-5-5+
120-130-150-170(8)
5RM Jerk from Blocks (Push Jerk 150# x 5)

Accessory:
3 x ME Deficit HSPU 6/4" (Push up w/ knees on 30" box 11-8-11)

Conditioning:
For time:
Run 800M
30 Muscle-ups (blue band)
Run 800M
Time: 16:44

Thursday, May 8, 2014

140508 Back Squat

Warm up
5 min DROMs
Stick/Barbell complex

Power
1) Snatch from blocks (just above knee): work to a 5rm (115# x 4)
2) Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed
130-160-170-195-225 x 5

Accessories
1) Front Squat: 3×10 AHAP (135#)
2) Glute/Ham Raises: 3×20 (17-17-15)

Wednesday, May 7, 2014

140507 Clean from Blocks

Warm up:
5 min DROMs

BBG 
1) Clean from Blocks (power position): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90% 
3RM=190#, 180# x 3, 170# x 3

Accessories
1a) Weighted Box Jumps: 3X10– heaviest possible, rest 60-90 sec. 25# DBs @ 20" box
1b) Russian KBS: 3×20 36/24kg 35#

Conditioning
3 rounds for time of:
Row 500m (50 sumo deadlift high pull)
50 Double-Unders
25 Thrusters 45/35#
Time:
2 rounds in 13:41

Monday, May 5, 2014

140505 Outlaw Power Day 2 Shoulder Press 5-5-5+


Warm up:
5 min DROMS
Stick/Barbell Complex

Power:
Work to 5RM Power Snatch (115#)
Shoulder Press 5-5-5+
105-120-135(8)

Accessory:
1A) 3 x ME HSPU (4-4-4)
1B) 3 x 15 TTB

Conditioning:
3 rounds of:
1:00 ME Muscle-ups (blue band assistance)
1:00 ME 50' Shuttle Run
1:00 ME KBS 35#
1:00 Rest
Scores:
9-11-20
8-10-22
8-10-21

140504 Outlaw Power Day 1 Deadlift 5-5-5+

Switching back to following Outlaw. Only this time I'll be following their new Power program. Based on the Wendler 5/3/1 Template this programming should fit nicely in with the previous 3 cycles of 5/3/1 that I just completed. A little more Oly volume and the addition of conditioning wods will round out the programming for the next 3 months.

Warm up:
5 min DROMs
Stick/Barbell complex

Power:
Work up to 5RM Power Clean (170#)
Deadlift 5(65%)-5(75%)-5+(85%)
215-250-285(7)

Accessory:
1A) 3 x 10 Pendlay Rows AHAP (135#)
1B) 3 x 20 Reverse Hypers (3 x 12 Back Extensions)

Conditioning:
100' shuttle run
30 GHD sit-ups
40' Handstand walks (karen held legs)
5 rope climbs (4)
100' shuttle run
5 rope climbs (0-forearms too tight; couldn't grip)
40' Handstand walks
30 GHD sit-ups
100' shuttle run

Rope destroyed me. Grip was gone after the first 4. Handstands went OK with Karen holding my legs high-wheelbarrow style.



Friday, May 2, 2014

Thursday, May 1, 2014

140501 5/3/1 Deadlift (deload)

Warm up:
5 min DROMs
Stick complex
Bar complex

Strength:
Mid-Hang Power Clean work up to 3RM (175#)
Deadlift 3 x 5
130-160-195

Accessory:
1A) Pendlay Rows 3 x 10 135-140-140
1B) Back Extensions 3 x 10

Conditioning:
3 rounds for time of:
30 Russian KBS 32/24kg (35#)
7 Muscle-Ups (blue band)
10 Hang Power Cleans 185/120# (165#)
Time: 14:39

Wednesday, April 30, 2014

140430 5/3/1 Bench Press (deload)

Warm up:
Stick complex

Strength:
Bench Press x 5
80-100-120

Assistance:
DB Press 55# x 12-12-10
GHD Sit-ups 3 x 20

Tuesday, April 29, 2014

140429 Rest

Run 2mi
14:45

140428 5/3/1 Back Squat (deload)

Warm up:
5 min DROMs
Burgener warm-up

Strength:
High Bar Back Squat 3 x 5
100-125-150

Assistance:
1) Front Squat 3 x 10 (AHAP) 135#
2) Glute Ham Raises 3 x 15

Monday, April 28, 2014

140427 5/3/1 Shoulder Press (deload)

Starting to follow the new Outlaw Power programming. I like the program because it's following the Wendler 5/3/1 structure just with more volume. Just got my feet wet with the assistance and conditioning today since this is the start of my scheduled deload week. The following week I'll be following it proper.

Warm up:
5 min DROMs
Burgener warm-up

Strength:
Power Snatch work up to 5RM
115#
Shoulder Press 3 x 5
60-75-90

Assistance:
1A) 3 x ME HSPU (piked w/ knees on 30" box); rest :90 (10-21-17)
1B) 3 x 15 TTB

Conditioning:
3 Rounds of:
1:00 ME muscle-ups (blue band)
1:00 ME 50' shuttle run
1:00 ME 35# KBS
1:00 Rest
Scores:
8,9,7
10,10,10
22,23,26


Friday, April 25, 2014

140425 5/3/1 Deadlift 5-3-1+

Warm up:
5 min DROMs
Power Clean x 5 65-95-115-125

Strength:
Deadlift 5-3-1+
warm
130-160-195
work
240-275-305(5)

Assistance:
Kroc Rows 90# x 18-12-10
TTB 3 x 8

Wednesday, April 23, 2014

140423 5/3/1 Bench Press 5-3-1+

Warm up:
5 min DROMs
2 min jump rope
Barbell complex (stick)
Power Cleans 5 x 65-85-105

Strength:
Bench Press 5-3-1+
warm
80-100-120
work
150-170-190(7)

Assistance:
Incline DB Press 55# x ME x 3
Inc(2) 16-11-7
Ring Rows (20" box) x ME x 3
12-7-6

Tuesday, April 22, 2014

140422 Sprints

Warm up:
Mobility

Conditioning
6 rounds of:
:30 sprint
Walk to start for rest

Monday, April 21, 2014

140421 5//3/1 Back Squat 5-3-1+

Warm up:
Outlaw connectivity

Strength:
High Bar Back Squat 5-3-1+
warm
100-125-150
work
190-215-240(5)

Assistance:
3 rounds for time of:
20 65# FR BB Lunge
400m run
Time: 11:12

140420 Shoulder Press 5-3-1+

Warm up:
5 min DROMs
Barbell complex (stick/bar)

Strength:
Shoulder Press 5-3-1+
warm
60-75-90
work
115-130-145(5)

Assistance:
Chin-ups x 7
7-7-7-6+1-5+1+1

Metcon:
5 rounds for total reps of
:45 Burpee box jump
:15 rest
:45 35# Alt. KB Snatch
:15
:45 GHD Sit-ups
:15
40+75+77=192

Thursday, April 17, 2014

140417 5/3/1 Deadlift 3-3-3+

Warm up:
5 min DROMs
Barbell complex

Strength:
Deadlift 3-3-3+
warm
130-160-190
work
225-260-290(7)

Assistance
Kroc Rows 90# x 12 x 3

Wednesday, April 16, 2014

140416 5/3/1 Bench Press 3-3-3+

Warm up:
5 min DROMs

Strength:
Bench Press 3-3-3+
warm
80-100-120
work
140-160-180(9)

Assistance:
DB Press 55# x 10 x 3 (progressive incline)
1: flat, 2: 2 incl, 3: 3 incl
GHD Sit-ups 20 x 3

Tuesday, April 15, 2014

140415 5/3/1 Back Squat 3-3-3+

Warm up:
5 min DROMs
Barbell Complex

Strength:
High Bar Back Squat 3-3-3+
warm
100-125-150
work
175-200-225(3)

Assistance:
Front Rack Barbell Lunges x 20
bar-75#-75#

Notes: Was sick the past 2 days. Felt weak and it shows in my performance. Once again, just tried to get the 5/3/1 reps in.

140413 5/3/1 Shoulder Press 3-3-3+

Warm up:
5 min DROMs

Strength:
Shoulder Press 3-3-3+
warm
60-75-90
work
105-120-135(8)

Notes: Starting to feel sick. Got my 5/3/1 reps in and called it a day.

140411 Active Rest

Barbell Complex

140410 5/3/1 Deadlift 5-5-5+

Warm up:
5 min DROMs
Barbell Complex

Strength:
Deadlift 5-5-5+
warm
130-160-195
work
210-240-275(7)

Assistance:
Kroc Rows 90# x 12 x 3

Wednesday, April 9, 2014

140409 5/3/1 Bench Press 5-5-5+

Warm up:
5 min DROMs
2 rounds of:
15 GHD Sit-ups
15 35# KB Swings
15 push-ups

Strength
Bench Press 5-5-5+
warm
80-100-120
work
130-150-170(12)

Assistance
DB Bench Press 55# x 10-8-8

Power Clean and Press x 5
95-115-135-145

Monday, April 7, 2014

140407 5/3/1 Back Squat 5-5-5+

C3W1D2

Warm up:
2 min Airdyne
Barbell (bare) complex
-jump shrug
-high pull
-muscle snatch
-drop snatch
-overhead squat
-sotts press
-duck walk
-tall snatch

Strength
High Bar Back Squat 5-5-5+
warm
100-125-150
work
165-190-215(11)

Assistance
Overhead Squat
5 x 45-65-85-95-115-115x6

140406 5/3/1 Shoulder Press 5-5-5+

C3W1D1

Warm up:
5 min DROMs
GHRs 5# x 7 x 3

Strength
Shoulder Press 5-5-5+
warm
60-75-90
work
11-115-130(10)

Metcon:
5 rounds for time of:
12 GHD Sit-ups
9 Pull-ups
6 Ring Dips
Time: 12:04

Thursday, April 3, 2014

140403 5-3-1 Deadlift (deload)

Warm up:
5 min DROMs
GHR 2 x 10

Strength:
Deadlift
5 x 125-155-195

Assistance:
Kroc Rows 90# x 12 x3

Snatch Grip High Pulls (hang)
5 x 75-95-125-135-135

Wednesday, April 2, 2014

140402 5-3-1 Bench Press Deload

Warm up:
 5 min DROMs
Barbell Complex
2 x 15 GHD sit-ups
2 x 10 Back extensions

Strength:
Bench Press 5 x
80-95-115

Assistance:
DB Bench Press 50# x 12 x 3
Clean & Jerk 5 x
95-115-135-135-135

140331 5/3/1 Back Squat (deload)

Warm up:
5 min DROMs

Back Squat
5 x 100-120-145

Monday, March 31, 2014

140330 5/3/1 Shoulder Press (deload)

Warm up:
5 min DROMS

Strength:
Shoulder Press 3 x 5
60-75-90

Metcon:
6-Way BB Complex
6 reps each of the following movements done non-stop without setting barbell down
Snatch, Overhead Squat, Back Squat, Good Morning, Row (back parallel to floor), Deadlift
2 sets @ 75#, 2 sets @ 95#, rest 2-3 minutes between sets
Notes: only got through 1 set @ 95. Attempted 2nd set failed on 2 snatches then shut it down.

Then:
6x Weighted Lunge (barbell on back, @ 40% (100#) of Back Squat 1RM, 3 each leg) +
6x Weighted Step-up/Hop @ 2x 30# DBs on 10" box +
6x Split Jump (3 each)
6 sets, rest 2-3 minutes between sets

Then:
Pull-up & Ring Dip circuit: (did bar dips)
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

140328 Sprint

10 x 100m

Thursday, March 27, 2014

140327 5-3-1+ Deadlift


Warm up:
5 min DROMs
KB SLD 35# x 8 x 2

Strength:
Deadlift 5-3-1+
warm
135-155-190
work
235-265-295(6)

Assistance:
Kroc Rows 90# x 12-10-10

Wednesday, March 26, 2014

140326 5-3-1+ Bench Press

Warm up
5 min DROMs
5 min Airdyne

Strength:
warm
80-95-115
work
145-165-185(7)

Assistance
50# DB press 3 x 12
GHD sit-ups 3 x 20

140325 Run

Run 2.5 mi

Monday, March 24, 2014

140324 5-3-1+ Back Squat

Warm up:
5 min DROMs
Hip mob
KBS 35# x 15 x 2

Strength:
High Bar Back Squat
warm
100-120-145
work
180-205-230(6)

Conditioning:
5 rounds for time of:
20 Wall Balls (20#)
10 Toes-to-bar
Time: 13:07

140323 5-3-1+ Shoulder Press

C2W3

Warm up:

5 min DROMs
GHD sit-ups 3 x 25
GHR 3 x 10; BW x 10, 5# x 8 x 2

Strength:
Shoulder Press 5-3-1+
warm
60-75-90
5 x 75% (110#)
3 x 85% (125#)
1+ x 95% (140#) 7

Assistance:
Chin-ups 5 x 7-7-7-6-1-3-1-1-1-1
Ring Dips 5 x 5

140321 Run

Run 2.5 mi

Thursday, March 20, 2014

140320 5/3/1 Deadlift

Warm up:
5 min DROMs
2 rounds of:
10 GHRs
10 45# Good Mornings

Strength:
Deadlift 3-3-3+
warm 125-155-190
work 220-250-280(6)

Assistance
Kroc Rows 80# x 13 x 3

Wednesday, March 19, 2014

140319 5/3/1 Bench Press 3-3-3+

C2W2

Warm up:
5 min DROMs
2 min jump rope
35# KBS 25-15

Strength:
Bench Press 3-3-3+
warm
80-95-115
work
135-155-175(10)

Assistance:
50# DB Press x 12-12-10
GHD Sit-ups: 15-15-15(greater ROM)
HSPU (knees on 30" box) 12-10-10

140318 Sprints & Push-ups

5 rounds of:
200m sprint
15 push ups

Monday, March 17, 2014

140317 5/3/1 Back Squat 3-3-3+


Warm up:
5 min DROMs

Strength:
High Bar Back Squat 3-3-3+
warm
5 x 100-120-145
work
3 x 170-195-220(6)

Assistance:
Bulgarian Split Squats 35/20 3 x 10
GHD Sit-ups (with greater ROM; almost all the way down) 3 x 15

Sunday, March 16, 2014

140316 5/3/1 Shoulder Press 3-3-3+

C2W2D1

Warm up:

2 min Jump Rope
5 min DROMs
GHR 3 x 10

Strength:
Shoulder Press 3-3-3+
3 x 65% (105#)
3 x 75% (120#)
3+ x 85% (135#) 8

Assistance:
Chin-ups 30 reps in minimal sets 10-8-6-6-3
Ring Dips 5 x 5-5-5-5-4-1

140315 Run

Run 5K (3.33mi)
Time: 30:05

Thursday, March 13, 2014

140313 5/3/1 Deadlift

C2D4

Warm up:
5 min DROMs
GHR 2 x 10

Strength:
Deadlift 5-5-5+
warm
125-155-190
work
205-235-265(8)

Assistance
Kroc Rows 80# x 13-10-10

Wednesday, March 12, 2014

140312 5/3/1 Bench Press

C2D2

Warm up:
5 min DROMs
3 rounds of:
10 push ups
15 35# KBS

Strength:
Bench Press 5-5-5+
warm
80-85-115
work
125-145-165(12)

Assistance:
50# DB Press x 11-11-9
GHD Sit-ups: 20-20-12(greater ROM)

Tuesday, March 11, 2014

Monday, March 10, 2014

140310 5/3/1 Back Squat


Warm up:
Foam rolling
5 min DROMs

Strength:
High Bar Back Squat 5-5-5+
warm
5 x 100-120-145
work
5 x 160-180-205(10)

Metcon:
CFO 14.2
in 3:00 complete 2 rounds of:
10 95# OHS
10 C2B pull-ups
Score: 37 

140309 5/3/1 Shoulder Press

C2W1D1

Warm up:
5 min DROMs
Foam rolling

Strength:
Shoulder press 5-5-5+
warm 5 x 60-75-90
work 5 x 95-110-125(10)

Assistance:
Chins 5 x 6-6-6-6-6
Dips: Bar-10; Ring 5-4-5-2

140308 Power Cleans

Warm up:
5 min DROMs
5 min Airdyne
Burgener warm-up

Strength:
Clean
5 x 65#
5 x 75#
5 x 85#
5 x 95#
3 x 115# + 3 FS
3 x 135# + 3 FS
3 x 155# + 3 FS
Then
2  Cleans + FS @ 155# EMOM for 8 min

Friday, March 7, 2014

140306 5/3/1 Deadlift (deload)

Warm up:
5 min DROMs
3 rounds of:
15 35# KBS
10 GHRs

Deadlift
5 x 150-180-210

Thursday, March 6, 2014

140305 5/3/1 Bench Press (deload)

Warm up:
5 min DROMs
Burgener warm-up
Chin ups 5 x 5

Bench Press
5 x 75-90-110

Assistance
50# DB Press 3 x 10

Conditioning
200m x 5

Monday, March 3, 2014

140303 5/3/1 Back Squat (deload)

C1W4D2

Warm up
2 min Jump Rope
5 min DROMs
GHD situps 3 x 20

Strength:
Back Squat 5-5-5
5 x 40% (95#)
5 x 50% (115#)
5 x 60% (135#) 

Assistance:
KB Lunges (20#/35#) 3 x 20 alternating hands

140302 5/3/1 Shoulder Press (deload)

C1W4D1

Warm up:

5 min Airdyne
5 min DROMs
GHR sit-ups 3 x 10

Strength:
Shoulder Press 5-5-5
5 x 40% (55#)
5 x 50% (70#)
5 x 60% (85#) 

Assistance:
CF Open 14.1
10 min AMRAP of:
30 Double Unders
15 75# GTO
Score: 171

140227 5/3/1 Deadlift

Warm up:
5 min DROMs
GHR 3 x 10

Strength:
Deadlift 5-3-1+
75% (225)-85% (255)-95% (285 x 3)

Assistance:
GHR 3 x 10
Good Mornings 115# x 10 x 2

Wednesday, February 26, 2014

120226 5/3/1 Bench Press

Warm up:
5 min DROMs


Strength:
Bench Press 5-3-1+
75%(140)-85%(160)-95%(180) x 9

Assistance:
DB Press 50# x 10-10-10
Chins 5 x 5

Monday, February 24, 2014

140223 5/3/1 Back Squat

C1W3D2

Warm up
3 min Airdyne
5 min DROMs
GHR 3 x 8

Strength:
Back Squat 5-3-1+
5 x 75% (175#)
3 x 85% (200#)
1+ x 95% (220#) 6

Assistance:
KB Lunges (20#/35#) 3 x 20 alternating hands
K2E 2 x 10

140222 5/3/1 Shoulder Press

14/02/16 5/3/1 Shoulder Press


C1W3D1

Warm up:

3 min Jump Rope
5 min DROMs
GHD sit-ups 3 x 20
GHR 3 x 10

Strength:
Shoulder Press 5-3-1+
5 x 75% (105#)
3 x 85% (120#)
1+ x 95% (135#) 6

Assistance:
Pull-ups 5 x 6-6-6-6-4-2
Bar Dips 5 x 10-10-10-7-7-6

Thursday, February 20, 2014

140220 5/3/1 Deadlift

Warm up:
5 min DROMs
GHR 3 x 8
KB Swings 3 x 15

Strength:
Deadlift 3-3-3+
70% (210)-80% (240)-90% (270 x 7)

Assistance:
TTB 4 x 6

Wednesday, February 19, 2014

140219 5/3/1 Bench Press

Warm up:
5 min DROMs
2 min jump rope
GHR 3 x 8
Chin ups 5 x 5
GHD sit-ups 2 x 20

Strength:
Bench Press 3-3-3+
70%(130)-80%(150)-90%(170) x 9

Assistance:
DB Press 50# x 10-10-10

Tuesday, February 18, 2014

140217 5/3/1 Back Squats

C1W2D2

Warm up
5 min Airdyne
5 min DROMs
GHR 3 x 8

Strength:
Back Squat 3-3-3+
3 x 65% (165#)
3 x 75% (185#)
3+ x 85% (210#) 8

Assistance:
KB Lunges (20#/35#) 3 x 20 alternating hands

Monday, February 17, 2014

14/02/16 5/3/1 Shoulder Press


C1W2D1

Warm up:

5 min Airdyne
5 min DROMs
GHD sit-ups 3 x 15
Back Extensions 3 x 15

Strength:
Shoulder Press 3-3-3+
3 x 65% (100#)
3 x 75% (115#)
3+ x 85% (130#) 7

Assistance:
Ring Pull-ups 5 x 6-6-5-4-3-3-1-1-1
Bar Dips 5 x 10-10-10-10-9-1

Thursday, February 13, 2014

140213 5/3/1 Deadlift

Warm up:
foam rolling
5 min DROMs
2 min jump rope
GHR 3 x 8
Pull-ups 5 x 5

Strength:
Deadlift 5-5-5+
65% (195)-75% (225)-85% (255 x 6)

Wednesday, February 12, 2014

140212 5/3/1 Bench Press

Warm up:
foam rolling
5 min DROMs
2 min jump rope
GHR 3 x 8
Back Extensions 2 x 15

Strength:
Bench Press 5-5-5+
65%(125)-75%(140)-85%(160) x 11

Assistance:
DB Press 50# x 10-10-8

Monday, February 10, 2014

140210 5/3/1 Back Squat

C1W1D2

Warm up
2 min jump rope
5 min DROMs
GHR 3 x 8

Strength:
Back Squat 5-5-5+
5 x 65% (150#)
5 x 75% (175#)
5+ x 85% (200#) 8

Assistance:
KB Lunges (20#/35#) 2 x 20 alternating hands

140209 5/3/1 Shoulder Press

C1W1D1

Warm up:
5 min Airdyne
5 min DROMs
GHD sit-ups 3 x 15
Back Extensions 3 x 15

Strength:
Shoulder Press 5-5-5+
5 x 65% (90#)
5 x 75% (105#)
5+ x 85% (120#) 11

Assistance:
Pull-ups 5 x 7-7-6-5-4
Bar Dips 5 x 13-10-10-10-10

Friday, January 31, 2014

140131 Shoulder Press


Warm up:
5 min DROMS
Burgener warm-up

Strength
Shoulder Press
140# x 3 x 3

Push Press
140# x 10-8-8

Snatch
85# x 5 x 3

Thursday, January 30, 2014

140130 Back Squat


Warm up:
5 min DROMS

Strength:
High Bar Back Squat
230# x 3 x 3

Hi rep
Front Squat 140# x 9-7-5

Weighted chin ups
17# x 5-5-5-5-5

Wednesday, January 29, 2014

140128 Bench Press


Warm up:
2 min Jump rope
5 min DROMs
2 rounds of:
10 overhead squats
10 push ups
5 pull ups

Strength:
Bench Press 185# x 3-2

Speed reps
135# x 3 x 8

Pendlay Rows
150# x 5 x 5

Tuesday, January 28, 2014

140126 Deadlifts

Warm up:
5 min jump rope
5 min DROMS

2 rounds of
15 GHD Sit ups
10 65# Kang squats

Strength
Deadlifts
300# x 3-2

Metcon
4 rounds of
10 GTO @ 95#
15 Burpees

140125 Shoulder Press

Warm up:
2 min jump rope
5 min DROMS

Strength
Shoulder Press
140# x 3 x 2

Split jerk
140# x 7 x 3

Power clean
140# x 7 x 3

Wednesday, January 22, 2014

140122 Back Squat

Warm up:
2 min AirDyne
10 OHS
10 Push ups
5 pull-ups
15 GHD sit-ups

Strength:
High Bar Back Squat
230# x 3 x 2
235# x 2

Hi rep
Front Squat 135# x 15-12-9

Weighted chin ups
17# x 5-5-5-4-4

140121 Bench Press

Warm up:
2 min Jump rope
5 min DROMs
2 rounds of:
10 overhead squats
10 push ups
15 GHD sit ups
5 pull ups

Strength:
Bench Press 190# x 3-3-2

Hi rep
140# x 10-8-8

Pendlay Rows
145# x 5 x 5

140119 Deadlift

Warm up:
5 min DROMs
5 min Airdyne
10 Kang Squats w/ bar

Strength:
Deadlift 280 x 3

Metcon:
Not for time
15-12-9
Overhead Squats 95#
Pull-ups

140117 Shoulder Press

Warm up:
2 min jump rope
5 min DROMs
2 rounds of:
10 ohs
15 push ups
15 ghd sit ups

Strength:
Shoulder Press
140# x 3

Push Press
140# x 10-6-6

Wednesday, January 15, 2014

140115 Back Squats

Warm up:
2 min AirDyne
10 OHS
10 Push ups
5 pull-ups
15 GHD sit-ups

Strength:
High Bar Back Squat
225# x 3 x 3

Hi rep
Front Squat 135# x 10 x 3

Weighted chin ups
17# x 5-5-5-4-3

140114 Bench Press

Warm up:
2 min AirDyne
5 min DROMs

Strength:
Bench Press 185# x 3 x 5

Hi rep
140# x 10-10-6

Pendlay Rows
140# x 5 x 5

Monday, January 13, 2014

140112 Deadlifts

Warm up:
5 min DROMs
1 min jump rope
Burgener warm-up

Strength:
Deadlift 250 x 3 x 5

Metcon:
Not for time
3 rounds of:
10 185# Deadlifts
10 ring dips

140111 Shoulder Press

Warm up:
2 min jump rope
5 min DROMs
2 rounds of:
10 ohs
15 push ups
15 ghd sit ups

Strength:
Shoulder Press
135# x 3-3-1-3-3

Push Press
125# x 10 x 3

Clean & jerk
125# x 5-3-3-3-3

Thursday, January 9, 2014

140109 Back Squat

Warm-up:
5 min DROMs

Strength:
High Bar Back Squat 220# x 3 x 5

Front rack barbell step-ups
24" box w/ 75@ x 10 x 3

Weighted chin-ups
+#14.5 x 5 x 5

Wednesday, January 8, 2014

140108 Bench Press

Warm up:
5 min DROMs

Strength:
Bench Press #180 x 3 x 5

Hi-rep
140# x 10-10-6

Pendlay Rows
140# x 5 x 5

Monday, January 6, 2014

140106 Deadlifts

Warm-up:
5 min DROMs

Strength:
Deadlift 240# x 3 x 5

Metcon:
3 rounds of:
10 185# deadlifts
10 Ring dips

140105 Barbell Complex

Warm up:
5 min Airdyne
5 min DROMs

3 rounds of:
5 pull-ups
15 push-ups
12 GHD sit-ups

Strength:
3 rounds of the barbell complex 5reps ea.
deadlift
power cleans
front squats
shoulder press
back squat
behind the neck snatch grip presses