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.
Friday, May 30, 2014
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
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)
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
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.
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
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
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)
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
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+.
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)
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
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
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)
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
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.
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
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
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