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

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.

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

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.

140724 Active Recovery

Run 2.5mi in 21 min

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

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

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

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

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)

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

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

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