151201 Bench Press

Warm up:
5min DROMs

A: Bench Press
Establish daily 3RM (#190)
Hi reps
#100 x 21-15-9

B: 3 rounds of:
10 GH raises
10 #5 plate lateral raises

140613 Outlaw Power Back Squat 3-3-3+

Warm up:

400m run

Oly barbell snatch complex

Power:

1) Hang Power Snatch 3RM (135#)

2) High Bar Back Squat 3-3-3+ 105-130-160-185-210-235(5)

Accessory:

1) GHR 3 x 20

Conditioning:

3 rounds for time of:

10 Squat Cleans 185/125 (135#)

24 Split Jumps

Time: 10:50

140606 Outlaw Power High Bar Back Squat 5-5-5+

Warm up:
5 min DROMs
stick/barbell complex

Power
1) Snatch from blocks (above knee): 5rm (115#)
2) Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed
105-130-160-170-195-225(6)

Accessories
1) Glute Ham Raises: 3×20

Conditioning
3 rounds for time of:
10 Muscle-Ups (blue band assist)
10 Front Squats 185/135# (150#)
Time: 9:56

140523 Outlaw Power Back Squat 5-3-1+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Hang snatch (mid thigh) work to 3RM (115#)
2) High Bar Back Squat 5-3-1+ 130-160-195-225-250(1)

1) Front Squat 3 x 10 (140)
2) GHR 3 x 20

Oly lifting prior to main lift is slowing progress. Barely able to make my reps. Next cycle I will keep the weights the same but continue to try and increase the reps.

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

140516 Outlaw Power Back Squat 3-3-3+

Warm up:

5 min DROMs

stick/barbell complex

Power:

Hi-hang snatch work to 3RM (115#)

High Bar Back Squat 130-160-185-210-235(3)

Accessory:

Front Squat 3 x 10 AHAP (135-140-140)

GHR 3 x 20 (20-20-15)

140514 Outlaw Power Hang Cleans

Warm up:
5 min DROMs
Stick/barbell complex

Power:
Work up to 3RM Hang clean w/ 3 sec pause @ knee (170#)
Then 1x3@95% (160#), 1x3@90% (155#)

Accessory:
1A) Weighted GHR 3 x 15, rest when needed (BW)
1B) GHD Sit-ups 3 x 25, rest when needed

Conditioning:
4 rounds of
1:00 ME DU's
1:00 ME Row for cals (45# SDLHP)
1:00 ME Burpee Box Over 24/20" (20")
1:00 Rest

DU's went surprisingly well. Haven't done them much lately but a few times I got into a really good groove and knocked out 30+.

140508 Back Squat

Warm up
5 min DROMs
Stick/Barbell complex

Power
1) Snatch from blocks (just above knee): work to a 5rm (115# x 4)
2) Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed
130-160-170-195-225 x 5

Accessories
1) Front Squat: 3×10 AHAP (135#)
2) Glute/Ham Raises: 3×20 (17-17-15)

140428 5/3/1 Back Squat (deload)

Warm up:
5 min DROMs
Burgener warm-up

Strength:
High Bar Back Squat 3 x 5
100-125-150

Assistance:
1) Front Squat 3 x 10 (AHAP) 135#
2) Glute Ham Raises 3 x 15

140406 5/3/1 Shoulder Press 5-5-5+

C3W1D1

Warm up:
5 min DROMs
GHRs 5# x 7 x 3

Strength
Shoulder Press 5-5-5+
warm
60-75-90
work
11-115-130(10)

Metcon:
5 rounds for time of:
12 GHD Sit-ups
9 Pull-ups
6 Ring Dips
Time: 12:04

140403 5-3-1 Deadlift (deload)

Warm up:
5 min DROMs
GHR 2 x 10

Strength:
Deadlift
5 x 125-155-195

Assistance:
Kroc Rows 90# x 12 x3

Snatch Grip High Pulls (hang)
5 x 75-95-125-135-135

140323 5-3-1+ Shoulder Press

C2W3

Warm up:
5 min DROMs
GHD sit-ups 3 x 25
GHR 3 x 10; BW x 10, 5# x 8 x 2

Strength:
Shoulder Press 5-3-1+
warm
60-75-90
5 x 75% (110#)
3 x 85% (125#)
1+ x 95% (140#) 7

Assistance:
Chin-ups 5 x 7-7-7-6-1-3-1-1-1-1
Ring Dips 5 x 5

140320 5/3/1 Deadlift

Warm up:
5 min DROMs
2 rounds of:
10 GHRs
10 45# Good Mornings

Strength:
Deadlift 3-3-3+
warm 125-155-190
work 220-250-280(6)

Assistance
Kroc Rows 80# x 13 x 3

140316 5/3/1 Shoulder Press 3-3-3+

C2W2D1

Warm up:
2 min Jump Rope
5 min DROMs
GHR 3 x 10

Strength:
Shoulder Press 3-3-3+
3 x 65% (105#)
3 x 75% (120#)
3+ x 85% (135#) 8

Assistance:
Chin-ups 30 reps in minimal sets 10-8-6-6-3
Ring Dips 5 x 5-5-5-5-4-1

140313 5/3/1 Deadlift

C2D4

Warm up:
5 min DROMs
GHR 2 x 10

Strength:
Deadlift 5-5-5+
warm
125-155-190
work
205-235-265(8)

Assistance
Kroc Rows 80# x 13-10-10

140306 5/3/1 Deadlift (deload)

Warm up:
5 min DROMs
3 rounds of:
15 35# KBS
10 GHRs

Deadlift
5 x 150-180-210

140302 5/3/1 Shoulder Press (deload)

C1W4D1

Warm up:
5 min Airdyne
5 min DROMs
GHR sit-ups 3 x 10

Strength:
Shoulder Press 5-5-5
5 x 40% (55#)
5 x 50% (70#)
5 x 60% (85#) 

Assistance:
CF Open 14.1
10 min AMRAP of:
30 Double Unders
15 75# GTO
Score: 171

140227 5/3/1 Deadlift

Warm up:
5 min DROMs
GHR 3 x 10

Strength:
Deadlift 5-3-1+
75% (225)-85% (255)-95% (285 x 3)

Assistance:
GHR 3 x 10
Good Mornings 115# x 10 x 2

140223 5/3/1 Back Squat

C1W3D2

Warm up

3 min Airdyne
5 min DROMs

GHR 3 x 8

Strength:

Back Squat 5-3-1+

5 x 75% (175#)

3 x 85% (200#)

1+ x 95% (220#) 6

Assistance:

KB Lunges (20#/35#) 3 x 20 alternating hands
K2E 2 x 10

140222 5/3/1 Shoulder Press

14/02/16 5/3/1 Shoulder Press

C1W3D1

Warm up:
3 min Jump Rope
5 min DROMs
GHD sit-ups 3 x 20
GHR 3 x 10

Strength:
Shoulder Press 5-3-1+
5 x 75% (105#)
3 x 85% (120#)
1+ x 95% (135#) 6

Assistance:
Pull-ups 5 x 6-6-6-6-4-2
Bar Dips 5 x 10-10-10-7-7-6