Thursday, August 21, 2014

Wednesday, August 20, 2014

140820 Outlaw Power Back Squat

Warm up:
5 min DROMs

Power:
1) High Bar Back Squat 6 x 3 @ 80%
95 x 5, 120 x 5, 145 x 5, 170 x 3, 195 x 3 x 6

Conditioning:
12 min AMRAP of:
10 TTB
20 Wall Balls
30 Lateral jumps over 12" hurdle
Go all out at beginning, then taper but no resting.
Score: 3R + 10TTB + 11WB

Squats felt awesome today. Good speed coming out of hole, exploding at top and only using 1:00-1:30 rests between sets.

Tuesday, August 19, 2014

140819 Outlaw Power Bench Press

Warm up:
5 min DROMs

Power:
1) Bench Press 6 x 2 @ 80% (160) 160=80% of Training max which is 90% of 1RM (220)
95 x 5, 120 x 5, 145 x 5, 150 x 3, 160 x 2 x 6

Conditioning:
5 rounds for time of:
500m Row (1:50 Airdyne)
15 6" target burpees
Time: 27:22

Monday, August 18, 2014

140818 Outlaw Power Squat & Bench Cycle

Beginning Squat and Bench cycle. All weights will be based on training maxes for current 1RMs.

High Bar Back Squat 1RM = 270; TM = 90% = 243#

Bench Press 1RM = 220; TM = 90% = 198#

Warm up:
3 min Airdyne
5 min DROMs
KB Goblet squat x 8
Bulgarian Split Squat x 8

Power:
1) High Bar Back Squat 6 x 2 @ 80%
95 x 5, 120 x 3, 145 x 5, 170 x 3, 195 x 2 x 6

Conditioning:
9 rounds for distance of:
Run 2:00
Walk 2:00
Distance 2.6mi

140817 Active Recovery

50 min yoga

140816 Outlaw Power (deload)

Warm up:
2 min jump rope
5 min DROMs
stick/barbell complex
kip swings 3 x 6

Conditioning:
8 Deadlifts 155/115 (115#)
7 Cleans
6 Snatch
8 Pull-ups
7 C2B Pull-ups
6 Bar muscle ups (butt and feet on floor progression)
6 DL
5 Cl
4 Sn
6 Pu
5 c2b
4 mu
4 DL
3 Cl
2 Sn
4 Pu
3 c2b
2 mu
Time: 11:57

Friday, August 15, 2014

140815 Outlaw Power (deload)

Warm up:
400m run
5 min DROMs

Power:
1) High Bar Back Squat up to 65% (175#)

Conditioning:
For Time:
50 Jumping Back Squats 45/35 (45)
75 KB Swings 35#
100 Double Unders
75 Push Press 75/55 (65#)
50 Burpees
Time: 23:36

Wednesday, August 13, 2014

140813 Outlaw Power (deload)

Warm up:
5 min DROMs
stick complex

Power:
Jerk from blocks up to 65% (125#)

Conditioning:
 3 rounds for time of:
25 GHD sit-ups
50' HS Walk (shoulder touches)
50' OH Walking Lunges 155/115 (115)
Time: 19:36

Tuesday, August 12, 2014

140812 RIP Robin Williams

Today I woke up to the news that we lost one of the true comic geniuses of my era. I refused to believe it when I first heard it on the news at 5:30 this morning, but quickly realized it was true.

So many fond memories of his great career. It's going to be a sad day today...


140812 Outlaw Power (deload)


Warm up:
5 min DROMs
Stick/barbell complex

Power:
1) Snatch to 65% 95# x 3

Conditioning:
For time:
Row 500m (1:50 on Airdyne)
12 push jerks 175/115 (135)
12 muscle ups (progression: start seated on floor)
9 PJ
9 MU
6 PJ
6 MU
Row 500m
Time: 12:42

Monday, August 11, 2014

140811 Outlaw Power (deload)

Warm Up:
5 min DROMs
Barbell complex

Power:
Clean & Jerk up to 65% (135#)

Conditioning:
5 rounds for time of:
7 hang clean (full) 155/105 (135)
14 HSPU
200m run
Time: 23: 20

1st 2 rounds hspu's done with 45# plate beneath head and slowed me down. Last 3 rounds were piked pushups to keep up intensity.

140810 Outlaw Power Test Week


Warm up:
2 min jump rope
5 min DROMs
barbell complex
45# plate halos 8 x ea side
45# plate goblet squats 2 x 10
Kip swing practice 3 x 6

Conditioning:
"Fran"
21-15-9 of:
95# Barbell Thruster
Pull-ups (jumping) 
Time: 6:57

Compared to 130915
8:07

140809 Outlaw Power Test Week

Warm up:
2 min Airdyne
5 min DROMs
Barbell complex
45# plate halos 5 x ea side

Power:
Establish 1RM strict press (150#)

Friday, August 8, 2014

140808 Outlaw Power Test Week

Warm up:
2 min Airdyne
5 min DROMs
10 KB Goblet squats
13 KB Romanian Deadlifts

Power:
1) Establish a 1RM Deadlift (335#)

Wednesday, August 6, 2014

140806 Outlaw Power Test Week


Warm up:
5 min DROMs

Power:
1) Bench Press establish a 1RM (220)

Conditioning:
For time
30 Burpee Box Jump Overs 24"/20" (20")
30 Front Squats @ 65% (150#)
30 Burpee Box Jump Overs 24"/20" (20")
Time: 16:50

Tuesday, August 5, 2014

140805 Outlaw Power Test Week

Warm up:
5 min DROMs
Barbell complex

Power:
1) Snatch to 65%

Conditioning:
For time:
Row 500m (air dyne 2:00)
100 Double Unders
Run 800m
Time: 9:13

Monday, August 4, 2014

140804 Outlaw Power (Test week)


Warm up:
5 min DROMs
8 KB goblet squats
16 Bulgarian split squats

Power:
High Bar Back Squat 1RM (270#)

Conditioning:
3 round of:
2:00 ME handstand walk (shoulder touches)
2:00 Max distance OH walking lunge (135/95) 95# for 50'
2:00 ME row for calls (air dyne)
1:00 rest

140803 Active Recovery

A.M.
Yoga for 30 min

17mi bike ride

P.M.
Rock climbing for 2.5 hrs.

140802 Run

Was going to do my normal routine but a bit of shoulder pain in the left shoulder (probably from the day's before HSPUs and C&Js) left me with the only option to run.

Run 4.12 mi in 35 min.

Friday, August 1, 2014

140801 Outlaw Power (deload)


Warm up:
2 min jump rope
5 min DROMs
KB Press x 5
KB Halos x 8
KB Goblet Squat x 8
Bulgarian Split Squat x 8

Power:
Back squat 40% x 5, 50% x 3, 60% x 5 105-130-160

Conditioning:
3 rounds for time of:
14 Deficit Handstand push-ups (to 2 x 25# plates)
7 Power Clean & Push Jerk 185/125 (135)
Time: 10:59