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

140526 Outlaw Power Deadlift (deload week)

Warm up:
12mi bike ride
5 min DROMs
stick/barbell complex

Power:
1) Mid Hang Power Clean to 3RM (190#)
2) Deficit (2") Deadlift x 5 (focus on speed) 135-165-205

Conditioning:
12 min AMRAP of:
Row 500m (50 SDLHP)
20 strict pull-ups
50 Double Unders
Score: 1 round + 50 SDLHP + 20 pull-ups + 42 double unders