150313 Aspiring Champs

Warm up:
5 min DROMs
500m row
3 rounds of:
10 GHD sit-ups
10 Back extensions

"The Gauntlet"
2 rounds for time (40min cap) of:
800m run
150 yd b/w sled (205#)
25 KBS (45#)
25 Double Unders
25 Wall balls
1000m row
Time: 33:58

150214 Deadlifts

Warm up:
5 min DROMs
3 min jump rope

Work up to heavy 5rm Romanian Deadlift (240#)

Then
185 x 10 x 2

GHD Sit-ups 3 x10
Back Extensions 3 x10

150211 Bench

Warm up:
5 min DROMs
2 min Airdyne

A: Bench Press
5 @ 95
5 @ 120
3 @ 140
2 @ 160
2 @ 180

E2M44M
10 x 140

B: 3 rounds of:
10 GHD sit-ups
10 Back extensions

140504 Outlaw Power Day 1 Deadlift 5-5-5+

Switching back to following Outlaw. Only this time I'll be following their new Power program. Based on the Wendler 5/3/1 Template this programming should fit nicely in with the previous 3 cycles of 5/3/1 that I just completed. A little more Oly volume and the addition of conditioning wods will round out the programming for the next 3 months.

Warm up:
5 min DROMs
Stick/Barbell complex

Power:
Work up to 5RM Power Clean (170#)
Deadlift 5(65%)-5(75%)-5+(85%)
215-250-285(7)

Accessory:
1A) 3 x 10 Pendlay Rows AHAP (135#)
1B) 3 x 20 Reverse Hypers (3 x 12 Back Extensions)

Conditioning:
100' shuttle run
30 GHD sit-ups
40' Handstand walks (karen held legs)
5 rope climbs (4)
100' shuttle run
5 rope climbs (0-forearms too tight; couldn't grip)
40' Handstand walks
30 GHD sit-ups
100' shuttle run

Rope destroyed me. Grip was gone after the first 4. Handstands went OK with Karen holding my legs high-wheelbarrow style.

140501 5/3/1 Deadlift (deload)

Warm up:
5 min DROMs
Stick complex
Bar complex

Strength:
Mid-Hang Power Clean work up to 3RM (175#)
Deadlift 3 x 5
130-160-195

Accessory:
1A) Pendlay Rows 3 x 10 135-140-140
1B) Back Extensions 3 x 10

Conditioning:
3 rounds for time of:
30 Russian KBS 32/24kg (35#)
7 Muscle-Ups (blue band)
10 Hang Power Cleans 185/120# (165#)
Time: 14:39

140402 5-3-1 Bench Press Deload

Warm up:
 5 min DROMs
Barbell Complex
2 x 15 GHD sit-ups
2 x 10 Back extensions

Strength:
Bench Press 5 x
80-95-115

Assistance:
DB Bench Press 50# x 12 x 3
Clean & Jerk 5 x
95-115-135-135-135

140212 5/3/1 Bench Press

Warm up:
foam rolling
5 min DROMs
2 min jump rope
GHR 3 x 8
Back Extensions 2 x 15

Strength:
Bench Press 5-5-5+
65%(125)-75%(140)-85%(160) x 11

Assistance:
DB Press 50# x 10-10-8

140209 5/3/1 Shoulder Press

C1W1D1

Warm up:
5 min Airdyne
5 min DROMs
GHD sit-ups 3 x 15
Back Extensions 3 x 15

Strength:
Shoulder Press 5-5-5+
5 x 65% (90#)
5 x 75% (105#)
5+ x 85% (120#) 11

Assistance:
Pull-ups 5 x 7-7-6-5-4
Bar Dips 5 x 13-10-10-10-10

131204 Shoulder Press

Warm-up:
5 min jump rope
5 min DROMs

Strength:
Shoulder Press 5RM
125# x 5 x 2

Metcon:
For time:
4 rounds of:
Run 400m
10 115# push press
10 back extensions
Time: 15:04

130916 Run

3.5 mi run in 29:03

Then...

5 min Airdyne

Then...

3 x 10 Back Extensions
3 x 10 GHD sit-ups
3 x 10 35# KB Shoulder presses

130116 Active Recovery

Buy in:
Hip MOB

Conditioning:
2.1 mi run in 19:38

Strength:
Back Extensions 3 x 10
Shoulder Press 4 x 5
105-125-135-125(8)