140702 Outlaw Power Pause Cleans

Warm up:
5 min DROMs
Barbell complex

Power:
2 sec pause clean at top of knee 5RM (150#)

Conditioning:
Run 400m x 5; rest 1:1
Time: 13:33; splits: 1:25 | 1:25 | 1:28 | 1:40 | 1:34

140618 Outlaw Power

Warm up:
3 min Airdyne
stick complex

Power:
1) 2-sec Pause Clean at knee 3 RM (175)

Accessory:
1) Pendlay Rows 3 x 8, rest :60 (155)

Conditioning:
3 rounds for total time of:
Run 400m
9 Muscle-ups (blue band)
12 Power Snatch 115/75 (85)
Time: 15:20

140611 Outlaw Power

Warm up
5 min DROMs

Power
1) Pause clean 2-count top of knee 5RM (150#)

Accessory
1) Pendlay Rows 4 x 5 heavier than last week, rest :90 (180#)

Conditioning
4 rounds of:
3:00 to Row 500m (all-out)-rest remainder of 3:00 (SDLHP)
1:00 ME Muscle-ups (blue band) 11-9-8-9
1:00 Rest

140604 Outlaw Power

Power
1) Pause Clean (2 count at top of knee): 5rm (150#)

Accessory
1) Pendlay Rows: 4X5 – heaviest possible, rest 90 sec. (175#)

Conditioning
For time:
Row 1k (sub: 100 SDLHP)
20 UnBroken Weighted Box Jumps 20″ AHAP (step down) (20# DBs)
30 TTB
10 UnBroken Weighted Box Jumps AHAP 20″ (step down) (20# DBs)
15 TTB
Row 1k (sub: 100 SDLHP)
Time: 16:48