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

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

150626 Aspiring Champions

Warm up:
3 min spin bike
5 min DROMs

A: "Jackie"
For time:
1000m row
50 45# Thrusters
30 Pull-ups
Time: 12:00

B:
Bar dips 2 x 7
Hang snatch 3 x 3 @ 65 - 109 - 109
Monkey bars x 2

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.

140523 Outlaw Power Back Squat 5-3-1+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Hang snatch (mid thigh) work to 3RM (115#)
2) High Bar Back Squat 5-3-1+ 130-160-195-225-250(1)

1) Front Squat 3 x 10 (140)
2) GHR 3 x 20

Oly lifting prior to main lift is slowing progress. Barely able to make my reps. Next cycle I will keep the weights the same but continue to try and increase the reps.

140508 Back Squat

Warm up
5 min DROMs
Stick/Barbell complex

Power
1) Snatch from blocks (just above knee): work to a 5rm (115# x 4)
2) Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed
130-160-170-195-225 x 5

Accessories
1) Front Squat: 3×10 AHAP (135#)
2) Glute/Ham Raises: 3×20 (17-17-15)

131015 Barbell Complex

Warm up:
3 min Airdyne
5 min DROMs
Burgener warmup

BBGymnastics
15 minutes to establish a 1RM of the following complex:
Hang snatch + Behind the neck push-press + Snatch balance
Note: This is a complex. The barbell should not drop at any point.
120#

Metcon
4 rounds for total time (of runs) and reps:
Run 400m (all out)
ME UB T2B
Rest 2:00 between rounds.
*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of T2B. Chalk your hands BEFORE you begin the 400m run.
Time: 6:21
Reps: 41

Ugh. Came close to puking on that one.

131003 Hang Snatch

Warm up
Shoulder mob
Burgener warm-up

BBGymnastics
Hang Snatch- Take 10 minutes to work to a heavy triple, then repeat for three sets- rest approx. 2 minutes
105#

Conditioning
Run 800m
15 T2B
20 KB snatch 24/16kg (16)
Run 400m
20 T2B
25 KB snatch
Run 200m
25 T2B
30 KB snatch
For time.
Note: KB snatch is total reps. Divide them to each arm as you like.
Time:18:35

130623 Oly Day

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

BB Gymnastics:
2 Hang Power cleans EMOM for 10 min @ 170#
2 Hang Snatch EMOM for 5 min @ 115#

Then spent most of the day riding the skateboard.

130515 EES: Day 18

A.M.
2 mi run

P.M.
Warm up:
5 min stationary bike
Bear Crawl
Spiderman Crawl
Crab Crawl

Day 18: 1 x 10 (tonic. light & easy):
Press: Bench 95
Pull: Pull-ups x 6
Hip Hinge: Snatch Grip Deadlift 135
Squat: HBBS 95
Farmer Carry: 80# DBs x 6 trips across floor x 3
Midline: Off

Cash out:
2 mi run

130514 EES: Day 17

Warm up:
2 min jump rope
5 min DROMs
Hang Snatch 95# x 5 x 3

Day 17: 6 x 1 (doesn't have to be a PR, just solid):
Squat: HBBS 175-195-215-225-230-235(f)
Press: Bench 135-175-205-215-230-235 (PR)
Pull: Batwings @ 45#DBs x :15 x 6
Hip Hinge: Snatch Grip Deadlift 185-235-265-295-305-315
Farmer Carry: 80# DBs x 14 trips across floor
Midline: Rest