151201 Bench Press

Warm up:
5min DROMs

A: Bench Press
Establish daily 3RM (#190)
Hi reps
#100 x 21-15-9

B: 3 rounds of:
10 GH raises
10 #5 plate lateral raises

151118 Bench Press

Warm up:
5min DROMs
4min AirDyne

A: Bench Press
Establish daily 3RM (#190 x 2)
* Do 1 pull-up with slow negative after each set

B: High Reps
Bench Press #95 x 21-15-9
* Do 1 pull-up with slow negative after each set

C: 5 rounds for time of:

-15 Wall balls

-15 box jump overs

151113 Bench Press

Warm up:
5 min DROMs

A: Bench Press
Establish daily 5RM (#180)
- perform 3 pull-ups between all sets (7)

B: High Reps
21-15-9
Bench Press (#95)
Shrugs (#95)

151103 Bench Press

Warm up:
5 min DROMs

A: Bench Press
Establish daily 5RM (#175)

B: High rep bench/ring rows
21-15-9
Bench Press (#95)
Ring Rows

151004 Invictus

Warm up:

5 min DROMs

Airdyne 2 minutes

A: EMOM20 (5 sets)

22 Walking lunges #45/#45

B: E3M15 (5 sets)

Bench 3-5 Set a daily 5RM (#180 x 5 then #185 x 3)

C: 3 sets of:

Single arm DB rows x 8 ea hand @ 2111 (#45)

Rest :45

Hollow hold for :60

Rest :45

150822 Invictus

Warm up:
5 min DROMs

A: E2M10 (5 sets)
20 walking lunges (#45)

B: E3M15 (5 sets)
Bench Press 4-6 (#175)

C: 3 sets of
Single arm DB rows x 8 ea hand @2111 (#45)
Rest :45
Hollow rocks for :60
Rest :45

150219 Bench

Warm up:

5 min DROMs

2 min jump rope

Strength:

Bench Press

work up to 2RM (190#)

2 rounds of 10 @ 160#

150211 Bench

Warm up:
5 min DROMs
2 min Airdyne

A: Bench Press
5 @ 95
5 @ 120
3 @ 140
2 @ 160
2 @ 180

E2M44M
10 x 140

B: 3 rounds of:
10 GHD sit-ups
10 Back extensions

141206 Bench Press & KB row

Warm up:
5 min Airdyne
5 min DROMs

A:
Four sets of:
Bench Press x 6 (155#)
Rest 1:15
Single-arm KB row x 10 (55#)
Rest 1:15

B:
For Time:
Row 1000m (4:04 Airdyne equivalent)

Then...
5 rounds for time of:
20 Wall ball shots
10 ring dips (blue band)
Time: 17:29

141107 Bench Press/Aspiring Champions

Warm up:
5 min DROMs

Power:
Establish 1RM Bench Press 225#

Conditioning:
For time:
300yd 145# sled push
2k Row
1mi run
Time: 21:54

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

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

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#)

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.

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.

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

140928 Outlaw Power Squat & Bench

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.

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

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.