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

140701 Outlaw Power Shoulder Press 5-5-5+

Warm up:
5 min DROMs
stick complex

Power:
1) Jerk from blocks 5RM (135#)
2) Shoulder Press 65-80-95-105-120-135(7)

Conditioning:
For time:
10 Clean & Jerks @ 75% of 1RM (195=145#)
Row 1K (100 SDLHP)
150' Handstand walk (150 shoulder touches)
Time: 14:32

140614 Outlaw Power Bench Press 3-3-3+

Warm up:
400m run
5 min DROMs

Power:
1) Jerk from blocks 3RM (145)
2) Bench 80-100-120-140-160-180(7)

Accessory:
1) Close-grip bench AHAP 3 x 10 (135 x 10-10-8)

Conditioning:
4 rounds for time of:
Run 400m
15 C2B pull-ups
15 6" target burpees
rest 1:1
3 rounds in 24:00

140607 Outlaw Power Bench Press 5-5-5+

Power
1) Jerk from the blocks: 5rm (135 x 4)
2) Bench Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed 120-130-150-170(8)

Accessories
1) Weighted Ring Dips, AHAP: 3×20 (b/w)

Conditioning
For time:
Run 800m
100 KB Snatches (50l/50r anyhow) 24/16kg (35#)
Run 800m
Time: 14:19

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.