151007 Invictus

Warm up:
5min DROMs

A: E2MOM20 (10 sets)
High Hang Clean + Hang Clean + Clean
Goal: ≥ 150
#165

B: For time:
Row 500m (Airdyne 1:50)
When the clock hits 4 min...
For time:
30 DB (#15) Man makers
Time: 8:50

150905 Invictus

Warm up:
5 min DROMs
2 min jump rope
3 x 7 box jumps

A: E2M20 (10 sets)
High Hang Clean + Hang Clean (#150)
Build in load only to the extent that mechanics and barbell speed permit.

B: For time:
Row 1000m (4:00 Airdyne)
20 HPC (#125)
100 Double Unders
Time: 12:06

150820 Aspiring Champs

Warm up:
5 min DROMs
500m row

WOD:
Fight Gone Wrong
3 rounds for max reps of:
1 min push-ups
1 min Hang Cleans (#75)
1 min Bent over rows (#75)
1 min Thrusters (#75)
1 min Lunges
1 min rest
Score: 290

140811 Outlaw Power (deload)

Warm Up:
5 min DROMs
Barbell complex

Power:
Clean & Jerk up to 65% (135#)

Conditioning:
5 rounds for time of:
7 hang clean (full) 155/105 (135)
14 HSPU
200m run
Time: 23: 20

1st 2 rounds hspu's done with 45# plate beneath head and slowed me down. Last 3 rounds were piked pushups to keep up intensity.

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

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+.

131017 2RM Hang Clean & Jerk

BBGymnastics
15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
155#

Metcon
30 KB swings 32/24kg (35#)
30 Burpees
20 KB swings 32/24kg (35#)
20 Burpees
10 KB swings 32/24kg (35#)
10 Burpees
For time.
Time: 8:19

130412 Hang Clean + Push Jerk

Buy in:
5 min DROMs
2 rounds of:
35# Goblet Squat x 20
35# DBS x 20
then...
35# TGU x 10

BB Gymnastics
7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-75 sec.
175# x 4, 180# x 3

Metcon:
3 rounds for time of:
15/12 HSPU (aerobic step beneath head)
40 Split Jumps
15 Pull-ups
Time: 10:35

First set of 12 HSPUs unbroken. That's a PR.

Cash out:
5 min stationary bike