Warm up:
2 min Airdyne
5 min DROMs
Barbell complex
45# plate halos 5 x ea side
Power:
Establish 1RM strict press (150#)
Showing posts with label 1RM. Show all posts
Showing posts with label 1RM. Show all posts
Monday, August 11, 2014
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#)
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
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
Monday, September 16, 2013
130913 1RM Back Squat
Warm up:
5 min Airdyne
5 min DROMs
Burgener warm-up
Strength:
1) EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
135#
2) 30 minutes to establish a 1RM HBBS.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
240# (PR)
Cool down:
12mi bike ride
Disappointed and surprised with the weak effort on the squats. Granted I hadn't squatted heavy in a few weeks and I've lost about 10# since adding back all of the conditioning work. Also did this attempt on an empty stomach first thing in the a.m. 2 months ago I squatted this weight for 5 x 5. I just checked my PRs and see the last time I attempted a 1RM it was 230, so technically this is a PR.
5 min Airdyne
5 min DROMs
Burgener warm-up
Strength:
1) EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
135#
2) 30 minutes to establish a 1RM HBBS.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
240# (PR)
Cool down:
12mi bike ride
Disappointed and surprised with the weak effort on the squats. Granted I hadn't squatted heavy in a few weeks and I've lost about 10# since adding back all of the conditioning work. Also did this attempt on an empty stomach first thing in the a.m. 2 months ago I squatted this weight for 5 x 5. I just checked my PRs and see the last time I attempted a 1RM it was 230, so technically this is a PR.
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