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
Monday, June 30, 2014
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
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
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.
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
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.
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
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
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
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
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
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
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
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
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
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
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
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