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

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

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

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

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

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.

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

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#)

141009 Active recovery

30 min yoga

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

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.

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.

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.

141002 Active Recovery

30 min yoga

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