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

151119 High Bar Back Squat

Warm up:
5 min DROMs

A: Back Squat
Establish daily 3RM (#225)
Perform 1 pull-up w/ slow negative between sets

B: High reps
21-15-9 of:
Back squat #135
GHD sit-ups

151014 Injured Workout

Warm up:
5 min DROMs

A: Stiff legged deadlift
135 x 10
155 x 5
175 x 5
185 x 5

B: 5 rounds for time of:
15 GHD sit-ups
10 #55 KB goblet squat
400m run
Time: 21:50

150427 Invictus

Warm up:

5 min DROMs

2 min jump rope

1 x 10 wall slides

Banded cross overs (pull-down, 90/90, victory)

2 sets of:

15 push ups

15 GHD sit ups

A: EMOM8 Shoulder Press x 1

55% (85#)

65% (95#)

70% (105#)

75% (115#)

80% (120#)

85% (125#)

90% (130#)

95% (135#)

rest 2:00

Then E2MOM6 3 sets

Shoulder press x 1 @ 101-105% (145#)

B: AMRAP7

-7 strict HSPU (2 x 25# plates)

-7 ring dips

-7 burpees

Score: 2 rounds + 2 HSPU

150313 Aspiring Champs

Warm up:
5 min DROMs
500m row
3 rounds of:
10 GHD sit-ups
10 Back extensions

"The Gauntlet"
2 rounds for time (40min cap) of:
800m run
150 yd b/w sled (205#)
25 KBS (45#)
25 Double Unders
25 Wall balls
1000m row
Time: 33:58

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

150214 Deadlifts

Warm up:
5 min DROMs
3 min jump rope

Work up to heavy 5rm Romanian Deadlift (240#)

Then
185 x 10 x 2

GHD Sit-ups 3 x10
Back Extensions 3 x10

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

140813 Outlaw Power (deload)

Warm up:

5 min DROMs

stick complex

Power:

Jerk from blocks up to 65% (125#)

Conditioning:

 3 rounds for time of:

25 GHD sit-ups

50' HS Walk (shoulder touches)

50' OH Walking Lunges 155/115 (115)

Time: 19:36

140528 Outlaw Power (deload)

Warm up:
5 min DROMs

Power:
1) Clean w/ 3-sec pause at knee; 5 x 3 @ 80% 3RM (135#)

Accessory:
1a) Bent Row 3 x 5 med/heavy; rest 60-90 sec (150#)
1b) GHD sit-ups 3 x 20

Conditioning:
For time:
30 Muscle Ups (blue band)
Time: 5:22

140514 Outlaw Power Hang Cleans

Warm up:
5 min DROMs
Stick/barbell complex

Power:
Work up to 3RM Hang clean w/ 3 sec pause @ knee (170#)
Then 1x3@95% (160#), 1x3@90% (155#)

Accessory:
1A) Weighted GHR 3 x 15, rest when needed (BW)
1B) GHD Sit-ups 3 x 25, rest when needed

Conditioning:
4 rounds of
1:00 ME DU's
1:00 ME Row for cals (45# SDLHP)
1:00 ME Burpee Box Over 24/20" (20")
1:00 Rest

DU's went surprisingly well. Haven't done them much lately but a few times I got into a really good groove and knocked out 30+.

140504 Outlaw Power Day 1 Deadlift 5-5-5+

Switching back to following Outlaw. Only this time I'll be following their new Power program. Based on the Wendler 5/3/1 Template this programming should fit nicely in with the previous 3 cycles of 5/3/1 that I just completed. A little more Oly volume and the addition of conditioning wods will round out the programming for the next 3 months.

Warm up:
5 min DROMs
Stick/Barbell complex

Power:
Work up to 5RM Power Clean (170#)
Deadlift 5(65%)-5(75%)-5+(85%)
215-250-285(7)

Accessory:
1A) 3 x 10 Pendlay Rows AHAP (135#)
1B) 3 x 20 Reverse Hypers (3 x 12 Back Extensions)

Conditioning:
100' shuttle run
30 GHD sit-ups
40' Handstand walks (karen held legs)
5 rope climbs (4)
100' shuttle run
5 rope climbs (0-forearms too tight; couldn't grip)
40' Handstand walks
30 GHD sit-ups
100' shuttle run

Rope destroyed me. Grip was gone after the first 4. Handstands went OK with Karen holding my legs high-wheelbarrow style.

140430 5/3/1 Bench Press (deload)

Warm up:
Stick complex

Strength:
Bench Press x 5
80-100-120

Assistance:
DB Press 55# x 12-12-10
GHD Sit-ups 3 x 20

140420 Shoulder Press 5-3-1+

Warm up:
5 min DROMs
Barbell complex (stick/bar)

Strength:
Shoulder Press 5-3-1+
warm
60-75-90
work
115-130-145(5)

Assistance:
Chin-ups x 7
7-7-7-6+1-5+1+1

Metcon:
5 rounds for total reps of
:45 Burpee box jump
:15 rest
:45 35# Alt. KB Snatch
:15
:45 GHD Sit-ups
:15
40+75+77=192

140416 5/3/1 Bench Press 3-3-3+

Warm up:
5 min DROMs

Strength:
Bench Press 3-3-3+
warm
80-100-120
work
140-160-180(9)

Assistance:
DB Press 55# x 10 x 3 (progressive incline)
1: flat, 2: 2 incl, 3: 3 incl
GHD Sit-ups 20 x 3

140409 5/3/1 Bench Press 5-5-5+

Warm up:
5 min DROMs
2 rounds of:
15 GHD Sit-ups
15 35# KB Swings
15 push-ups

Strength
Bench Press 5-5-5+
warm
80-100-120
work
130-150-170(12)

Assistance
DB Bench Press 55# x 10-8-8

Power Clean and Press x 5
95-115-135-145

140406 5/3/1 Shoulder Press 5-5-5+

C3W1D1

Warm up:
5 min DROMs
GHRs 5# x 7 x 3

Strength
Shoulder Press 5-5-5+
warm
60-75-90
work
11-115-130(10)

Metcon:
5 rounds for time of:
12 GHD Sit-ups
9 Pull-ups
6 Ring Dips
Time: 12:04

140402 5-3-1 Bench Press Deload

Warm up:
 5 min DROMs
Barbell Complex
2 x 15 GHD sit-ups
2 x 10 Back extensions

Strength:
Bench Press 5 x
80-95-115

Assistance:
DB Bench Press 50# x 12 x 3
Clean & Jerk 5 x
95-115-135-135-135

140326 5-3-1+ Bench Press

Warm up

5 min DROMs

5 min Airdyne

Strength:

warm

80-95-115

work

145-165-185(7)

Assistance

50# DB press 3 x 12

GHD sit-ups 3 x 20