150609 Invictus

Warm up:

5 min DROMs

2 min jump rope

Conditioning:

4 rounds for max reps of:

:60 KBS (55)

:60 rest

:60 push ups

:60 rest

:60 box jump overs

:60 rest

:60 push press (85)

:60 rest

Score: 333

140912 Outlaw Power

Warm up:
5 min DROMs

Conditioning:
"Helen"
3 rounds for time of:
Run 400m
21 KBS 35#
12 Pull-ups
Time: 11:51

140602 Outlaw Power C2 Deadlift 5-5-5+

Warm up:
5 min DROMs
stick complex

Power:
1) Power Clean from blocks (at knee) 5RM (175#)
2) Deadlift 5-5-5+ 135-165-200-215-250-285(8)

Accessory:
1A) Bent Row AHAP 3 x 10 rest :60 (145#)
1B) Reverse Hyper AHAP 3 x 20 rest :60 (blue band)

Conditioning:
12 min AMRAP of:
Run 400m
20 Pull-ups
20 KBS 35#
Score: 2 rounds + 350 m

140512 Outlaw Power Deadlift 3-3-3+

Warm up:
5 min DROMs
stick/barbell complex

Power:
Establish Hang Power Clean 3RM (185#)
Deadlift 3-3-3+
200-235-265-300(4)

Accessory:
1A) 3 x 10 Pendlay Rows AHAP, rest :60 (135#)
1B) 3 x 15 Reverse Hyper, rest :60 (BW on GHD)

Conditioning:
3 round for time of:
30 Russian KBS 35#
7 Muscle-ups (blue band)
10 Hang Power Cleans @ 185/120 (135#)
Time: 11:53

140505 Outlaw Power Day 2 Shoulder Press 5-5-5+

Warm up:

5 min DROMS

Stick/Barbell Complex

Power:

Work to 5RM Power Snatch (115#)

Shoulder Press 5-5-5+

105-120-135(8)

Accessory:

1A) 3 x ME HSPU (4-4-4)

1B) 3 x 15 TTB

Conditioning:

3 rounds of:

1:00 ME Muscle-ups (blue band assistance)

1:00 ME 50' Shuttle Run

1:00 ME KBS 35#

1:00 Rest

Scores:

9-11-20

8-10-22

8-10-21

140427 5/3/1 Shoulder Press (deload)

Starting to follow the new Outlaw Power programming. I like the program because it's following the Wendler 5/3/1 structure just with more volume. Just got my feet wet with the assistance and conditioning today since this is the start of my scheduled deload week. The following week I'll be following it proper.

Warm up:
5 min DROMs
Burgener warm-up

Strength:
Power Snatch work up to 5RM
115#
Shoulder Press 3 x 5
60-75-90

Assistance:
1A) 3 x ME HSPU (piked w/ knees on 30" box); rest :90 (10-21-17)
1B) 3 x 15 TTB

Conditioning:
3 Rounds of:
1:00 ME muscle-ups (blue band)
1:00 ME 50' shuttle run
1:00 ME 35# KBS
1:00 Rest
Scores:
8,9,7
10,10,10
22,23,26

130429 EES: Day 6

Warm up:
2 min jump rope
5 min foam rolling
35# DB Goblet Squat x 25
35# DBS x 15 x 3
35# DB TGU x 6

Day 6: 2 x 5(heavier or lighter depending on feel):
Press: Bench 160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 210#
Squat: HBBS 160#
Farmer Carry: 90# DBs x 10 trips across floor
Midline: Ab Rollouts 3 x 5