140223 5/3/1 Back Squat

C1W3D2

Warm up

3 min Airdyne
5 min DROMs

GHR 3 x 8

Strength:

Back Squat 5-3-1+

5 x 75% (175#)

3 x 85% (200#)

1+ x 95% (220#) 6

Assistance:

KB Lunges (20#/35#) 3 x 20 alternating hands
K2E 2 x 10

130806 Outlaw

Warm-up:

5 min jump rope

5 min DROMs

Strength:

Bulgarian Split Squat

30#DBx10x3

Metcon:

5 minute KB Snatch Test @ 24/16kg for total reps.
*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms.
Score: 70 reps

Midline:
K2E 4 x 10

Still resting up the tweaked back.

130628 SL5X5: W6D3

Warm up:
2 min jump rope
5 min DROMs

Workout B 5 x 5:
HBBS: 200
Shoulder Press: 120
Deadlift 1 x 5: 265

Midline:
K2E 4 x 10

Currently using 2:15 rests. 1:30 rest for shoulder press

130619 SL5X5: W5D2

Warm up:
5 min DROMs

Workout B 5 x 5:
HBBS: 180
Shoulder Press: 110
Deadlift 1 x 5: 245

Midline:
K2E 2 x 12

130605 SL5x5: W3D2

Warm up:
2 min jump rope

Workout B 5 x 5:
HBBS: 150
Shoulder Press: 95
Deadlift 1 x 5: 215

Midline:
K2E: 3 x 12

Skill:
Pistols (to bench progression) 3 x 10

Cool down:
15min walk

Everything still feels "easy" so I've been keeping the pace moving. 1 min rest between squats and :30 between everything else.

130531 SL5X5: W2D3

Workout B 5 x 5:
HBBS: 140
Shoulder Press: 90
Deadlift 1 x 5: 205

Midline:
K2E: 2 x 12

130226 Power Cleans & Dips

BrandX programming

Buy in:
2 min jump rope
5 min DROMs

Strength:
EMOM for 10 min
5 KTE

Metcon:
4 Rds for time of:
12 Power cleans @ 75% BW (160#)
12 Ring dips (bar dips)
Time: ~11:00

Really not sure of time. Accidentally stopped timer on watch.

Cash out:
Run 2 x 400