151120 Shoulder Press

Warm up:
5min DROMs

A: Shoulder Press
Work up to current 5RM weight (#130)
Then do 5 x 3
In between sets perform 1 pull-up w/ slow negative

B: 5 rounds of:
30 KB swings (#55)
Run 100m

151111 Shoulder Press

Warm up:
5 min DROMs

A: Shoulder Press
Establish daily 5RM (#130)

B: 21-15-9 of:
- #85 push press
- ring rows

151030 Upper Superset

Warm up:
5 min DROMs

A: Upper superset
establish a daily 5RM for:
Shoulder Press (#125)
Bent over barbell row (#125)

B: High rep superset
15-12-9 of:
Shoulder press (#75)
Bento over barbell row (#75)

150427 Invictus

Warm up:

5 min DROMs

2 min jump rope

1 x 10 wall slides

Banded cross overs (pull-down, 90/90, victory)

2 sets of:

15 push ups

15 GHD sit ups

A: EMOM8 Shoulder Press x 1

55% (85#)

65% (95#)

70% (105#)

75% (115#)

80% (120#)

85% (125#)

90% (130#)

95% (135#)

rest 2:00

Then E2MOM6 3 sets

Shoulder press x 1 @ 101-105% (145#)

B: AMRAP7

-7 strict HSPU (2 x 25# plates)

-7 ring dips

-7 burpees

Score: 2 rounds + 2 HSPU

150422 Invictus

Warm up:
5 min DROMs
Stick pass throughs
Banded cable crossovers 2 x 8 (w/ purple bands; pull downs, victories, 90/90)

A: E2M16 (8 sets) Shoulder press x 2-3
Suggested loading: 60%, 70%, 80%, 85%, 85%, 85%, 85%, 85%
90, 105, 120, 125, 125, 125, 125, 125

B: EMOM21
min 1: 15 KBS @ 55#
min 2: 15 Push Press @ 95#
min 3: 40-50 Double Unders
Notes: round 6 pp=12, round 5 du=32, round 7 du=37

141121 Aspiring Champs

I've been recovering over the past 2 weeks. Last week I was completely out of commission with strep throat. I wound up losing 9.5 lbs in the process. This week it's been nothing but yoga. Feels good to get after it but I'll feel better after getting off of the antibiotics.

Warm up:
foam rolling
5 min DROMs
front squats
shoulder presses

Conditioning:
In teams of 2 complete the following AMRAP in 24 min:
120yd 230# farmer carries
240yd 145# sled push
12 30yd sprints
Score: 4 rounds + 60yd farmer carries + 4 30yd sprints

140809 Outlaw Power Test Week

Warm up:
2 min Airdyne
5 min DROMs
Barbell complex
45# plate halos 5 x ea side

Power:
Establish 1RM strict press (150#)

140729 Outlaw Power Shoulder Press (deload)

Warm up:
5 min DROMs
35# KB Halos 2 x 8 (ea way)

Power:
Shoulder Press 65-80-95

Conditioning:
For time
Run 800m
5 Rope Climbs
50 6" target burpees
5 Rope Climbs
Run 800m
Time: 25:44

On last set of rope climbs only able to complete 2. The last 3 were lying prone and pulling up to a standing position.

140722 Outlaw Power Shoulder Press 5-3-1+

Warm up:
5min DROMs
35#KB Halos 3 x 8 ea way

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

Accessory:
Strict HSPU 3 x ME (handstand holds: :45-:43-:35)

Conditioning:
3 Rounds for time:
30 Burpee Box Jumps (24"/20")
30 KB clean & jerk both hands 35/20 switch @ 15
39 Burpee Box Jumps
Time: 12:02

140715 Outlaw Power Shoulder Press 3-3-3+

Warm up:
5 min DROMs

Power:
1) Shoulder Press 65-80-95-110-125-140 (6)

Accessory:
1) Strict HSPU 3 x ME (knees on top of 30" box: 13-15-12)

Conditioning:
For time:
100 DU's
5 rope climbs (15 pull-ups)
20 Hang Clean to Thruster 135/95 (95)
15 pull-ups
100 DU's
Time: 16:45

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

140624 Outlaw Power (deload) Shoulder Press

Shoulder press X 5 65-80-95

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

140610 Outlaw Power Shoulder Press 3-3-3+

Warm up:
5 min DROMs
stick complex

Power
1) Power Snatch from blocks (above knee): 5rm (130#)
2) Strict Press: 1×3@70%, 1×3@80%, 1xME@90% 95-110-125-140(6)

Accessories
1) Weighted Sit-ups: 3×15 AHAP (25#)

Conditioning
15 minute AMRAP of:
200m OH Plate Carry 45/25# (35#)
20 Pull-ups
30 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top)
40′ HS Walk (shoulder touches 1:1)
Score: 1 round + plate carry + p-u's + plate jumps + 32 touches

140603 Outlaw Power Shoulder Press 5-5-5+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Power Snatch from blocks (@ knee) 5RM (115#)
2) Shoulder Press 5-5-5+ 65-80-95-105-120-135(8)

Accessory:
1) 3 x 10 weighted sit-ups (35#)

Conditioning:
45 ring dips (blue band assist)
30 push press 95#/65# (75#)
30 Split jumps
30 ring dips
30 push press
30 split jumps
15 Bar muscle-ups (blue band assist)
Time: 16:30

140527 Outlaw Power Shoulder Press (deload week)

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Mid hang power snatch 5 x 3 @ 80% 3RM (95#)
2) Shoulder press x 5 65-80-95

Flexibility:
3 x :30 seated pike stretch
3 x :20 handstand hamstring box stretch
3 x :20 wall walk to handstand hold

Conditioning:
5 x run 400m; rest 1:1; go all out
Time: 14:18 (1:33-1:36)

140520 Outlaw Power Shoulder Press 5-3-1+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Tall Power Snatch work to 3RM (85#)
2) Shoulder Press 5(x75%)-3(x85%)-1+(x95%)  95-120-135-150(3)

Accessory:
1A) 3 x 10 weighted pull-ups, rest :90 (b/w)
1B) 3 x 10 weighted sit-ups, rest :90 (25#)

Conditioning:
3 rounds of:
1:00 ME HS walk (HS holds)
1:00 Rest

3 rounds for time of:
10 Clean & Jerk 155/105 (135#)
20 Lateral Burpees over the bar
Time: 15:36

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)

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