150922 Invictus

Warm up:
5min DROMs
2 min jump rope
10 goblet squats

A: Take 15 min to work up to 1RM push press (#170)

B: AMRAP20
6 strict HSPU (head to #35 plate)
12 KBS (#55)
30 Double unders
Score: 4 rounds + 6/12/26

150521 Invictus

Warm up:
5min DROMs
10 air squats

A: E10M40 (4 sets)
-Run 800m
-15 HSPU (45# plate)
-15 pull-ups (red band)
-15 ring dips (bar dips)

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

150416 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: E3M for 18 (6 sets) rotate through:

• rope climbs; no more than 4 (subbed 7 banded crossovers w/ purple bands; pull downs, victories, 90/90)
• free standing hand stands
• roll to candlestick x 10

B: 3 sets of:

• 3 min Airdyne
• 2 min HSPU (8-9-8)
• 1 min strict pull ups (chin ups) (9-10-11)
• Rest 3 min

150331 Invictus

Warm up:
5 min DROMs
Xiaopeng x 5 @ 5#

A: Unsupported strict press x 5 @ 5% more than last week (120#)
Rest 60 sec.
Alternating pistols 12-16 (sit back to 20" box)
Rest 60 sec.

B: 12 min AMRAP
5 HSPU (to 45# plate)
10 TTB
15 Ring Dips
30 Double Unders
Score: 2 rounds + 1 HSPU

141211 Invictus

Warm up:
5 min DROMs

A:
3 rounds not for time:
30 Double Unders
7-10 HSPUs (7 to 45# plate)
5-10 KB Snatches (10 @ 35#)

B:
10 min AMRAP of:
5 C2B pull-ups
10 Wall balls (20#)
15 Ring Dips (blue band)
Score: 3 rounds

141008 Outlaw Power

Did the conditioning work that was scheduled for yesterday.

Warm up:
5 min DROMs
Cleans

Conditioning:
4 rounds of:
1:00 ME HSPU (to 45# plate)
1:00 ME Power Clean and Push Jerk 155/125 (125#)
1:00 ME TTB
1:00 Rest

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

140811 Outlaw Power (deload)

Warm Up:
5 min DROMs
Barbell complex

Power:
Clean & Jerk up to 65% (135#)

Conditioning:
5 rounds for time of:
7 hang clean (full) 155/105 (135)
14 HSPU
200m run
Time: 23: 20

1st 2 rounds hspu's done with 45# plate beneath head and slowed me down. Last 3 rounds were piked pushups to keep up intensity.

140801 Outlaw Power (deload)

Warm up:

2 min jump rope

5 min DROMs

KB Press x 5

KB Halos x 8

KB Goblet Squat x 8

Bulgarian Split Squat x 8

Power:

Back squat 40% x 5, 50% x 3, 60% x 5 105-130-160

Conditioning:

3 rounds for time of:

14 Deficit Handstand push-ups (to 2 x 25# plates)

7 Power Clean & Push Jerk 185/125 (135)

Time: 10:59

140705 Outlaw Power Bench Press 5-5-5+

Warm up:
5 min DROMs
2 min Airdyne
Stick complex

Power:
Bench Press 80-100-120-130-150-170(11)

Accessory:
3 x 15 Weighted Ring Dips AHAP (15#)

Conditioning:
For time:
15-12-9 of:
Power Cleans 185/125 (135#)
Deficit HSPU (to 25# plate)
Time 14:15

140621 Outlaw Power Bench Press 5-3-1+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Snatch to 80% (125#)
2) Clean and Jerk to 80% (180#)
3) Bench 80-100-120-150-170-190(5)

Accessory:
1) Weighted Ring Dips 3 x 10 AHAP (15# x 5-5, 5-3-2, 4-3-2-1)

Conditioning:
12 min AMRAP or:
9 Deficit HSPU (scaled 1/2 ROM)
21 KBS (35#)
50 Double Unders
Score: 2 rounds + 9 HSPU + 4 KBS

140524 Outlaw Power Bench 5-3-1+

Warm up:

5 min DROMs

stick/barbell complex

Power:

1) 15 min to 80% Snatch (115#)

2) 15 min to 80% Clean (175#)

3) Bench 80-100-120-150(5)-170(3)-190(5)

4) 2RM Jerk from Blocks (135#)

Conditioning:

3 rounds for time:

Run 400M

21 HSPU (15 to 45# plate)

12 Hang Snatch (full squat) 75#

Score: 2 rounds @ 14:10

Only had time for 2 rounds.

140517 Outlaw Power Bench Press 3-3-3+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) 15 min to work up to 80% Snatch (115#)
2) 15 min to work up to 80% Clean (160#)
3) Bench Press 3-3-3+ 80-100-120-140-160-180(6)
4) Establish 3RM Rack Jerk (130#)

Conditioning:
21-15-9
Strict HSPU (12-9-6 1/2 ROM)
Ring Dips (12-9-6)
Bar Facing Burpees (21-15-9)

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

140505 Outlaw Power Day 2 Shoulder Press 5-5-5+

Warm up:

5 min DROMS

Stick/Barbell Complex

Power:

Work to 5RM Power Snatch (115#)

Shoulder Press 5-5-5+

105-120-135(8)

Accessory:

1A) 3 x ME HSPU (4-4-4)

1B) 3 x 15 TTB

Conditioning:

3 rounds of:

1:00 ME Muscle-ups (blue band assistance)

1:00 ME 50' Shuttle Run

1:00 ME KBS 35#

1:00 Rest

Scores:

9-11-20

8-10-22

8-10-21

131217 Deadlift

Warm up:
3 min Airdyne
5 min DROMs

Strength:
5 rounds for load and time
15 HSPU's
5 Deadlifts
Score: 17:50 @ 225#

HSPU's began kicking up to wall but it was too slow. After round 1 put knees up on 30" box and performed press ups.

131121 Back Squat

Warm up:
2 min Airdyne
3 min jump rope
5min DROMS

Strength
HBBS: 1x5@70% (#170), 1x5@80% (#195), 1x2@85%(#205), 1x3@90%(#215), 1x1@100%(#240)
 - rest 2 minutes.

Metcon
3 rounds:
15 HSPUs
25 Pullups
75 Double-unders
For time.
Time: ~20:00

131016 High Bar Back Squat

Warm up:
3 min jump rope
5 min DROMs
10 OHS

Strength
HBBS: 1X8@65% (155#), 1X8@70 (170#), 1X6@80% (195#), 1X6@85% (205#) – rest 2 minutes.

Metcon
5 rounds of:
30 sec. ME Split jumps
30 sec. Rest
30 sec. Strict pull-ups
30 sec. Rest
30 sec. ME HSPU
30 sec. Rest
Reps:
SJ=41,44,44,48,50
PU=8,9,7,6,9
HSPU=8,6,6,9,7

131010 Overhead Complex

Warm up
2 min Airdyne
5 min DROMS
10 push ups
5 pullups
10 GHD sit ups
10 Hip extensions

BBGymnastics
12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from blocks or rack).
165#

Metcon
3 rounds for total time of:
9 HSPU (scaled w/ 45# plate target)
50 KBS 24/16kg (35#)
9 Bar Muscle-Ups (on rings w/ blue band)
Rest 2 minutes between rounds.
Time: 18:24