140903 Outlaw Power High Bar Back Squat

Warm up:
5 min DROMs
35# KB Goblet squats x 10
Bulgarian split squat x 10

Power:
High Bar Back Squat 6 x 3 @ 80% (195)

Conditioning:
12 min AMRAP of:
10 TTB
20 Wall balls
30 Lateral jumps over 12" hurdle
Score: 4 rounds

140820 Outlaw Power Back Squat

Warm up:
5 min DROMs

Power:
1) High Bar Back Squat 6 x 3 @ 80%
95 x 5, 120 x 5, 145 x 5, 170 x 3, 195 x 3 x 6

Conditioning:
12 min AMRAP of:
10 TTB
20 Wall Balls
30 Lateral jumps over 12" hurdle
Go all out at beginning, then taper but no resting.
Score: 3R + 10TTB + 11WB

Squats felt awesome today. Good speed coming out of hole, exploding at top and only using 1:00-1:30 rests between sets.

130416 High Bar Back Squat

Buy in:

5 min jump rope

5 min DROMs

Snatch Grip Squat Press 45# x 10 x 3

Strength:
HBBS: (1RM=265)
3X3 @ 85%=225
1X2 @ 90%=235
2X2 @ 95%=250
– rest as needed

Questionable depth on last set.

Metcon:
1 min ME KBS @ 24/16kg (50# DB)
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks) 150#
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg

Swings1=37
AMRAP1=44 reps
Swings2=33
AMRAP2 =42 reps
Swings3=31

Cash out:
5 min stationary bike