150207 Deadlift

Warm up:
5 min DROMs

A: Deadlift
Establish daily 1RM (#285)
Perform 1 pull-up w/ slow negative in between sets

B: High reps
Deadlift #185 x 21-15-9

151117 Deadlifts

Warm up:
5 min DROMs

A: Deadlift
Establish daily 3RM (#295)

B: Hi reps
Deadlift #185 x 21-15-9
DB Shoulder Press #30 x 15-12-9

151106 Deadlift

Warm up:
5 min DROMs

A: Deadlift
Establish daily 3RM (#285)

B: High Reps
-Deadlift #185 x 21-15-9
-DB Shoulder Press #30 x 15-12-9

151028 Deadifts

Warm up:
5 min DROMS

A: Deadlift
Establish daily 3RM (#275)

B: Hi rep deadlifts
#185 x 21-15-9

151019 Deadlifts

Warm up:

5 min DROMs

2 min jump rope

3 x 10 #55 KB stiff-legged deadlifts

A: Deadlift

Establish daily 3RM (#270)

B: high rep Deadlift

#185 x 21-15-9

150928 Invictus

Warm up:
5 min DROMs
Burgener warm-up

A: E2M20 (10 sets)
High hang snatch + hang snatch + snatch
Build to daily max. (#115)

B: 3 rounds for time of:
400m run
10 Deadlifts (#205)
20 Ring dips
Time: 19:20

150831 Invictus

Warm up:
5 min DROMs

A: 5 sets of:
6 deadlifts
Build over 5 sets
#255 x 5

B: Christine
3 rounds for time of:
500m row (2:00 Airdyne)
12 Deadlifts @ 3/4 BW (#155)
21 box jumps 2 20"
Time: 12:07

150818 Invictus

Warm up:
5 min DROMs
Burgener warm up

A: E2M20 (10 sets)
High hang snatch + Hang snatch
Work up to a heavy set
#110

B: 3 rounds for time of:
10 strict C2B pull-ups
10 deadlifts #185
50 Double unders
Time: 12:52

150601 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: E2MOM16
Front squat x 2-3 (up to 175#)

B: 3 rounds for time:
- Run 400m
- 30 Double Unders
- 20 Deadlifts @ 125#
- 10 Front Squats @ 125#
Time: 21:08

150524 Invictus

Warm up:
5 min DROMs
2 min jump rope
1 x 10 banded crossovers


CrossFit Games Open 15.1 - Scaled Division
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85/55 lbs)
5 snatches*(85/55 lbs)
*ground-to-overhead allowed When the clock hits 9:00…
Score: 2 rounds + 15 + 10 

Against a 6-minute running clock, find your 1-RM Clean and Jerk
165#

Then...
3mi training run

Then...
200m 65/55 farmers carries

150504 Invictus

Warm up:
5 min DROMs
400m run

A: Deadlift
115 x 8
155 x 8
185 x 6
205 x 6
225 x 4
250 x 4
Rest 2 minutes

B: Complete rounds of 30, 20 and 10 reps for time of:
55# KB Swings
Shoulder to Overhead (115/75) 75#
Pull ups (red band assisted)
Time: 11:58

150315 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: Deadlift 245# x 3 x 3

B: 3 rounds for time of:
20 push-ups
20 alternating front rack reverse lunge (95#)
Time: 10:52

C: Hollow hold 8 x 20 sec; rest 10 sec.

150305 Deadlift

A: Work to 5 RM Deadlift (245)

Then

185 x 15-12-9

B: 6 min AMRAP

15 push-ups

15 GHD sit-ups

Score: 3 rounds + 9 push-ups

150225 Invictus

Warm up:
5 min DROMs
Box jumps 3 x 8

Deadlift:
Work up to 5RM (240#)
Then
165# x 10 x 2

Conditioning:
3 rounds for time of:
30 overhead walking lunges (25#)
15 Push-ups
400m run
Time: 14:51

GHD Sit ups 2 x 15

150221 Deadlift

Warm up:
5 min DROMs
2 min Jump rope

Strength:
A: Deadlift work up to 3RM (260#)

B: Deadlift 160# x 21-15-9

C: KB Shoulder press 35# x 10 x 3 each arm

D: KB Goblet squat 55# x 10 x 3

141203 Deadlift

Warm up:

5 min DROMs

A: Deadlift 5 x 3 (250#)

B: EMOM for 24 min

1 - 5 Thrusters (95#)

2 - 10 pull-ups (95# Pendlay rows)

3 - 15 box jumps (24")

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

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#)

140721 Outlaw Power Deadlift 5-3-1+

Warm up:

5 min DROMs

35# KB Halos 3 x 8 ea way

Stick/barbell complex

Power:

1) Deadlift 135-165-200-250-285-315 (1)

Accessory:

1) Power Clean 3 x 10 AHAP (145#)

2) Strict pull-ups 3 x ME (5-5-4)

Conditioning:

3 rounds for time of:

Run 400m

10 muscle-ups (blue band assist)

25 wall balls

Time: 18:12

140707 Outlaw Power Deadlift 3-3-3+

Warm up:
800m run
5 min DROMs

Power:
1) Power Clean 3RM (185#)
2) Deadlift 135-165-200-235-265-300 (1*)
*Tweaked back (SI joint) on 2nd rep

Accessory:
1) Reverse Hypers AHAP 3 x 15 (b/w; thought the traction might help back)
2) 3 x ME c2b pull-ups; rest 90 (5-4-3)

Conditioning:
50' HS walk
100 KB cleans; 50l/50r anyhow
200' Burpee broad jumps
50' HS walk
Time: N/A; shut it down because of back