150928 Invictus

Warm up:
5 min DROMs
Burgener warm-up

A: E2M20 (10 sets)
High hang snatch + hang snatch + snatch
Build to daily max. (#115)

B: 3 rounds for time of:
400m run
10 Deadlifts (#205)
20 Ring dips
Time: 19:20

150818 Invictus

Warm up:
5 min DROMs
Burgener warm up

A: E2M20 (10 sets)
High hang snatch + Hang snatch
Work up to a heavy set
#110

B: 3 rounds for time of:
10 strict C2B pull-ups
10 deadlifts #185
50 Double unders
Time: 12:52

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)

130910

Warm up:
5 min Airdyne
5 min DROMs
Burgener warmup

BBG
7×2 Hi-hang snatch, heavy but perfect, rest 60 sec.
105# x 3
110# x 4

Metcon:
1a) 4xME supinated pull-ups 12-8-8-9
1b) 4×5 Push press 155-145-145-145
1c) 4×10 Good mornings 95#

Started the push press @ 155 but they were more jerks than push press so I lowered to 145#.

Cool down:
walk