151123 Front Squats

Warm up:

5 min DROMs

Lunges 3 x 10

A: Front Squat

Work up to daily 3RM (#180)

B: Bulgarian Split Squats

3 x 10 ea. side

C: GHD sit-ups

3 x 15

151110 Front Squat

Warm up:
5 min DROMs

A: Front Squat
Establish daily 5RM (#185)

B: Bulgarian Split Squat
#30 x 10 x 3 ea. side

151015 Injured workout

Warm up:
5 min DROMs

A: Back squat
work up to daily 5RM
#205

B: Bulgarian Split Squats
3 x 10 ea. side @ #30 DBs

150712 Invictus

Warm up:
2 min jump rope
5 min DROMs
10 push ups
10 goblet squats
10 Good mornings

A: E2M10 Bulgarian Split squats w/ front-racked KB
1: 20# x 8
2: 35# x 6
3: 35# x 6
4: 55# x 6
5: 55# x 6

Then...
21-15-9 55# KB goblet squats

B: AMRAP 15
30 weighted box overs 35#
30 Double unders
30 DB 35# push press
Score: 2 rounds

150302 Back Squat

Warm up:

5 min DROMS

Box jumps 3 x 8

A: High Bar Back Squat

115 x 5

135 x 5

155 x 3

175 x 2

200 x 2 x 2

165 x 10 x 2

B: Bulgarin Split Squat

3 x 8 ea side 35/25 KB

150216 Back Squats

Warm up:

5 min DROMs

2 min jump rope

Box jumps 3 x 8

A:

High Bar Back Squat 

Work up to 185# x 5 x 3

B:

Bulgarian Split squats (35#/20#) 3 x 8 ea. side

C:

KB Shoulder press 35# x 10 x 3 ea. side

Ring Push-ups 3 x 10 

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

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

140718 Outlaw Power Back Squat 3-3-3+

Warm up:
5min DROMs
KB halos 3 x 5
Goblet squat 35# x 8-8
Bulgarian split squats 35# x 10

Power:
1) High Bar Back Squat 3-3-3+
105-130-160-185-210-235(4)

Accessory:
1) Front Squat 3 x 10 AHAP (150#)

Conditioning:
For Time:
Run 400m
8 Power Snatch 115/75 (80#)
7 Bar Muscle ups (7 pull-ups/7 ring dips)
Time: 4:02

140317 5/3/1 Back Squat 3-3-3+

Warm up:

5 min DROMs

Strength:

High Bar Back Squat 3-3-3+

warm

5 x 100-120-145

work

3 x 170-195-220(6)

Assistance:

Bulgarian Split Squats 35/20 3 x 10
GHD Sit-ups (with greater ROM; almost all the way down) 3 x 15

130806 Outlaw

Warm-up:

5 min jump rope

5 min DROMs

Strength:

Bulgarian Split Squat

30#DBx10x3

Metcon:

5 minute KB Snatch Test @ 24/16kg for total reps.
*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms.
Score: 70 reps

Midline:
K2E 4 x 10

Still resting up the tweaked back.

130731 SL5X5: W11D2

Warm up:
2min jump rope
5 min DROMs

Workout A 5x5:
HBBS: (subbed Bulgarian Split Squats because of tweaked back)
BSS: 3 x 10 ea leg
20#-25#-25#
Bench Press: 190#
Barbell Row: 150#

121218 Back Squat

Buy in:
5 min elliptical
5 min DROMs
Pallof press 4 x 10 (blue band)
Pull-ups 4 EMOM for 10 min

Strength:
Back Squat 225# x 5 x 5 (last set 8 reps)
Bulgarian DB Split Squat 30# x 7 x 3
Bar dips 3 x 10

Still battling a cold so I skipped metcon.

121211 Strength Work

Feeling under the weather so I wasn't up for anything too high intensity.

Buy in:
5 min stationary bike
5 min DROMs

Strength:

Front Squat 5 x 5
135-145-155-165-175

Bulgarian DB split squat 30# x 7 x 3 (ea. side)

Shoulder press 5 x 5
95-115-125-135-140

Shoulder press 95# x 18