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.
Monday, September 29, 2014
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
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
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
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.
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.
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.
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
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#)
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
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
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
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
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
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.
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
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
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
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
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
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
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
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
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
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.
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
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
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
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