140728 Outlaw Power Deadlift (deload)

Warm up:
300m run
5 min DROMs

Power:
1) 2" Deficit Deadlift (focus on speed) 135-165-200

Conditioning:
For time:
 50 Double Unders
12 Muscle Ups (blue band assist)
30 V-Ups
50 DUs
9 MUs
20 VUs
50 DUs
7 MUs
10 VUs
Time: 11:36

140521 Outlaw Power

Warm up:
5 min DROMS
Foam rolling
stick/barbell complex

Power
1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a arm

Accessories
1) Weighted Glute/Ham Raises: 3×15 AHAP (170#)

Conditioning
12 minute AMRAP of:
50′ KB OH Walking Lunges (25′ each hand, one KB) 24/16kg (35#)
25 TTB
50 KB Snatches (25L/25R anyhow) 24/16kg (35#)
25 V-Ups
Score: 1R + 50' lunges + 18 TTB

131002 High Bar Back Squat

Warm up:
5mi skate
Hip mob
2x10 hip extension

Strength
HBBS: 1X10@60%(145#), 1X8@70%(170#), 1X8@75%(180#), 1X8@80% (190#)- rest 2 minutes

Metcon
3 rounds:
6 Front Squats @ 70%(150#)
18 V-Ups
36 Split Jumps
For time.
Note: Fronts Squats must be taken from the floor.
Time: 8:10

Cool down
Walk

130131 Active Recovery

Row 5K in 21:30 (PR)

Compared to:
120301
22:08


V-Ups 3 x 15