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

140520 Outlaw Power Shoulder Press 5-3-1+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Tall Power Snatch work to 3RM (85#)
2) Shoulder Press 5(x75%)-3(x85%)-1+(x95%)  95-120-135-150(3)

Accessory:
1A) 3 x 10 weighted pull-ups, rest :90 (b/w)
1B) 3 x 10 weighted sit-ups, rest :90 (25#)

Conditioning:
3 rounds of:
1:00 ME HS walk (HS holds)
1:00 Rest

3 rounds for time of:
10 Clean & Jerk 155/105 (135#)
20 Lateral Burpees over the bar
Time: 15:36

130520 SLL5x5: W1D1

Warm up:
5 min jump rope
5 min DROMs

Workout A 5x5:
HBBS: 115
Bench Press: 115
Barbell Row: 75

Decided to give SL a go. Starting w/ 50% of 1RM. Row was a guesstimate.

Skill:
Handstand holds: :70-:60-:45

130419 3-Position Snatch

Buy in:
3 min jump rope
5 min DROMs
Burgener warm-up

BB Gymnastics:
7×1 3 Position Snatch (low to high) – heavy but perfect, rest 60 sec
120# for 1 set
Failed lo and high on 2nd set
Finished out last 5 @ 115#

Metcon:
*With a running clock and no rest between:
2 minutes ME Handstand Hold (accumulate as many seconds as possible)
6 minute AMRAP of:
15 Hang Power Cleans @ 115#
15 Burpees
2 minutes ME Handstand Hold (accumulate as many seconds as possible)
4 minute AMRAP of:
10 Hang Power Cleans @ 115#
10 Burpees
2 minutes ME Handstand Hold (accumulate as many seconds as possible)
Scores:
R1 HH=1:10
AMRAP1=70 reps
R2 HH=:42
AMRAP2=45 reps
R3 HH=:42

Cash out:
5 min stationary bike

130321 High Hang Clean + Push Jerks

Buy in:

2 min jump rope

5 min DROMs

Clean complex

BB Gymnastics:
5×3 Hi-Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-90 sec.
155#

Metcon:
For time:
Run 800m
50 Ab-Mat Situps
25 Pushups
Run 400m
50 Ab-Mat Situps
25 Pushups
Run 800m
Time: 17:55

Cash out:
Handstand holds
:60-:60-:40

121021 Handstand practice

Buy in:
Foam rolling
hip and shoulder MOB

Skill:
15 minutes chest to wall Handstand practice.
Notes: The goal is to find a position that is basically nose and toes to wall. If this is easy, then begin to try shoulder touches without allowing the torso or thighs to collapse against the wall.

Handstands were much better than I expected. No issues with keeping the required position.

Metcon:
1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X7 Good Mornings – heavy, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.
Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.
1a) 40# DBs
1b) 95#
1c) 95#
1d) green band