140510 Outlaw Power Bench Press

Warm up:
5 min DROMs
Stick/Barbell complex

Power:
15 min to establish 1RM Snatch 130#
15 min to establish 80% 1RM Clean 185#
Bench 5-5-5+
120-130-150-170(8)
5RM Jerk from Blocks (Push Jerk 150# x 5)

Accessory:
3 x ME Deficit HSPU 6/4" (Push up w/ knees on 30" box 11-8-11)

Conditioning:
For time:
Run 800M
30 Muscle-ups (blue band)
Run 800M
Time: 16:44

130507 EES: Day 12

Warm up:
2 min jump rope
5 min DROMs
Clean + Push Press 95 x 5, 115 x 3, 120 x 2

Day 12: 2 x 5:
Press: Bench 165
Pull: Batwings 35# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215
Squat: HBBS 165
Farmer Carry: 80# DBs x 6 x 3 trips across floor
Midline: K2E 2 x 10

121014 Hi-Bar Back Squat

Buy in:
800m run
5 min DROMs
Shoulder MOB

Strength:
High Bar Back Squat:
1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat (295).
220 x 5, 235 x 3, 250 x 3, 265 x 1
Depth was questionable on the last 2 sets

Metcon:
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean) (155#)
6 Box Jumps 36″ (box + 2 35# plates)
12 T2B Sprint 100m
3 Hang Squat Cleans @ 80% (155#)
Rest 1:1
Time: 13:12

120107 Hi-Hang Clean & Jerk

Buy in:
5 min jump rope
5 min DROMs
20# x 15 ea. arm KB snatch
Burgener warm-up

Strength:
7X2 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
165#

Metcon:
Alternating Tabata of:
Ring Dips
Ab-Mat Situps
Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.
Scores:
Dips: 15-12-8-7-8-7-6-7
Sit-ups: 12-12-11-12-11-11-11-12

MFS:
1/4/5

120924 1RM Back Squat

Buy in:
1000m run

Strength:
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
135#
-then-

30 minutes to establish a 1RM Back Squat.
295# 305#(f)

Extremely disappointed in this effort. I am a little fatigued from yesterday's bike ride so maybe that has something to do with it, but -25# from a PR(320) is not what I expected.

120918 Push Jerk Practice

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 3xEMOM 4 10min

Strength:
15 minutes Push Jerk practice/testing.
95 x 5; 115 x 3; 135 x 3; 155 x 2; 165 x 2; 175 x 1; 185 x 1; 195 x 1

Metcon:
1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1c) 3X5 Press in Split – heavier than last week, rest 30 sec.
1d) 3X5 Clean Hi-Pulls (chest height) – medium/heavy, rest 30 sec.
Score:
Dips: 14-7-5
45# KB Snatch 
115# Press (all sets UB)
205# clean hi-pulls

Cash out:
5 min stationary bike

120915 Hi-hang cleans

Buy in:

30min bike ride

Strength:
7X2 Hi-Hang Cleans (knee extension only) – heaviest possible, rest 60 sec.
155#

Metcon:
4 rounds for total reps of:
In 90 seconds Row 250m (subbed 25 SDLHPs)
then with the remaining time perform AMRAP of OHS @ 115#.
*Rest 90 seconds after each round (including the final round).
400m Run for time (absolutely all out effort).
Score:
OHS: 4/5/5/5
Run: 1:14