150728 Invictus

Warm up:
5min DROMs

A: Overhead squat 5 x 3
work up to heavy triple
#145

B: AMRAP9
3 hang power snatch (#95)
6 overhead squats (#95)
9 over the bar burpees
12 pull-ups
Score: 2 rounds + 3 hps + 6 ohs + 9 burpees + 5 pull-ups

140620 Outlaw Power Back Squat 5-3-1+

Warm up:
5 min DROMs
stick/barbel complex

Power:
1) Hang Power Snatch 3RM (135#)
2) High Bar Back Squat 105-130-160-195-225-250(4)

Accessory:
Front Squat 3 x 10 AHAP (150)

Didn't do conditioning today. Upper and lower hamstrings need a rest as they're very sore at their insertion points.

140617 Outlaw Power Shoulder Press 5-3-1+

Warm up:
5 min DROMs
600m run

Power:
Shoulder Press 65-80-95-120-135-150(2)

Accessory:
1) Weighted push-ups 3 x ME 45/25 (35)
2) Weighted sit-ups 3 x 10 (35)

Conditioning:
3 rounds for time of:
7 Hang Power Snatch 135/95 (95)
25' Handstand walk (1:1 shoulder taps)
14 6" Target Burpees
Rest 1:1
Time: 13:37

140613 Outlaw Power Back Squat 3-3-3+

Warm up:

400m run

Oly barbell snatch complex

Power:

1) Hang Power Snatch 3RM (135#)

2) High Bar Back Squat 3-3-3+ 105-130-160-185-210-235(5)

Accessory:

1) GHR 3 x 20

Conditioning:

3 rounds for time of:

10 Squat Cleans 185/125 (135#)

24 Split Jumps

Time: 10:50

140513 Outlaw Power Shoulder Press 3-3-3+

Warm up:
5 min DROMs

Power:
Mid Hang Power Snatch 3RM (125#)
Shoulder Press 3-3-3+
125-140(6)

Accessory:
1A) 3 x ME Pull-ups, rest :90 7-7-6
1B) 3 x 10 Weighted Sit-up, rest :90 15#-15#-25#

Conditioning:
10 min AMRAP
200' (50' x 4) Shuttle Run
20 DB Ground to Overhead 50/35# (35#)
50' Handstand Walk (50 shoulder taps)
20 DB Burpee 20" Box Overs 50/35# (35#-17 reps)

130909 Clean & Jerk

Warm up:
5 min jump rope
5 min DROMs
Burgener warm-up

BB Gymnastics
1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.
185-195-195-195-195
2) EMOM for 5 minutes--1 Clean & Jerk @ 85% of max from #1
165#

Metcon:

For time:
5 rounds of "Cindy"
5 pull-ups
10 HR push-ups
15 Air squats

Then...
15 Hang Power Snatches 115#

Then...
5 rounds of "Cindy"

5 pull-ups
10 HR push-ups
15 Air squats

Time: 18:14

Cool down:
5 min stationary bike

130901 HotShots 19

Warm up:
5 min AirDyne
5 min DROMs
Burgener warm-up

BB Gymnastics
12min to find 3RM hang power snatch
115#
12min to find 3RM hang power clean
155#
These could have been heavier. Just ran out of time.

Metcon:
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps (scaled to 95#)
7 Strict Pull-ups
Run 400 meters
Time: 43:43

RIP to the HotShots

130529 SL5x5: W2D2

Warm up:
5 min DROMs
35#DB Goblet Squat x 25
35#DB Swing x 20 x 3

Workout A 5x5:
HBBS: 135
Bench Press: 125
Barbell Row: 85

Skill:
1 Hang Power Snatch + 1 Overhead Squat 95# x 2 x 5

130424 EES: Day 3

Warm up:
5 min DROMs
45# x 10 x 2 1 Hang Power Snatch + 1 Overhead Squat
35# DB TGU x 6

Day 3: 5-3-2
Press: Bench 155-170-180
Pull: Batwings #25 DBs x :10-:15-:15
Hinge: Snatch Grip Deadlift 205-225-245
Squat: HBBS 175-190-200
Farmer Carry: 80# DBs x 10 (trips across floor)
Midline: Ab rollouts 5 x 3

Bench press was flying. Should go for 190-195 next time on the set of 2. All other reps felt just right. Really surprised by the improvement in the carry. 2 more trips across the floor compared to yesterday.

Cash out:
Pull-ups 5 x 3
Hip MOB

130106 Power Snatch; Power Clean

Buy in:
5 min Airdyne
5 min DROMs
GHD sit-ups 3 x 16
Burgener warm-up

BB Gymnastics
1) Every 45 seconds for 5 minutes:
1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)
100#
2) Every 45 seconds for 5 minutes:
1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)
130#

Strength
1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec.
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec.
1a) 190#
1b) 133#
1c) 133# (too big of a jump from last time. could only do x 4. on set 3 got 3 reps leading with my left foot. went back to leading with the right on the 4th set and got 4.)

Conditioning
Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at maximal RPE.
1: 1:13
2: 1:16
3: 1:17
4: 1:15
Rest intervals were as long as it took to walk back to start and were longer than 2:1

121202 Power Snatch, Power Clean

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

BB Gymnastics:
1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).
125# x 2; 115# x 5
2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
145#

Strength:
1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec.
115#
1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.
115#
1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.
115#
Should have gone heavier on the rows and presses.

Conditioning:
7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).
5 x 200. Did 5 and called it a day. 7 was inviting injury.