141203 Deadlift

Warm up:

5 min DROMs

A: Deadlift 5 x 3 (250#)

B: EMOM for 24 min

1 - 5 Thrusters (95#)

2 - 10 pull-ups (95# Pendlay rows)

3 - 15 box jumps (24")

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

140602 Outlaw Power C2 Deadlift 5-5-5+

Warm up:
5 min DROMs
stick complex

Power:
1) Power Clean from blocks (at knee) 5RM (175#)
2) Deadlift 5-5-5+ 135-165-200-215-250-285(8)

Accessory:
1A) Bent Row AHAP 3 x 10 rest :60 (145#)
1B) Reverse Hyper AHAP 3 x 20 rest :60 (blue band)

Conditioning:
12 min AMRAP of:
Run 400m
20 Pull-ups
20 KBS 35#
Score: 2 rounds + 350 m

140528 Outlaw Power (deload)

Warm up:
5 min DROMs

Power:
1) Clean w/ 3-sec pause at knee; 5 x 3 @ 80% 3RM (135#)

Accessory:
1a) Bent Row 3 x 5 med/heavy; rest 60-90 sec (150#)
1b) GHD sit-ups 3 x 20

Conditioning:
For time:
30 Muscle Ups (blue band)
Time: 5:22

140512 Outlaw Power Deadlift 3-3-3+

Warm up:
5 min DROMs
stick/barbell complex

Power:
Establish Hang Power Clean 3RM (185#)
Deadlift 3-3-3+
200-235-265-300(4)

Accessory:
1A) 3 x 10 Pendlay Rows AHAP, rest :60 (135#)
1B) 3 x 15 Reverse Hyper, rest :60 (BW on GHD)

Conditioning:
3 round for time of:
30 Russian KBS 35#
7 Muscle-ups (blue band)
10 Hang Power Cleans @ 185/120 (135#)
Time: 11:53

140504 Outlaw Power Day 1 Deadlift 5-5-5+

Switching back to following Outlaw. Only this time I'll be following their new Power program. Based on the Wendler 5/3/1 Template this programming should fit nicely in with the previous 3 cycles of 5/3/1 that I just completed. A little more Oly volume and the addition of conditioning wods will round out the programming for the next 3 months.

Warm up:
5 min DROMs
Stick/Barbell complex

Power:
Work up to 5RM Power Clean (170#)
Deadlift 5(65%)-5(75%)-5+(85%)
215-250-285(7)

Accessory:
1A) 3 x 10 Pendlay Rows AHAP (135#)
1B) 3 x 20 Reverse Hypers (3 x 12 Back Extensions)

Conditioning:
100' shuttle run
30 GHD sit-ups
40' Handstand walks (karen held legs)
5 rope climbs (4)
100' shuttle run
5 rope climbs (0-forearms too tight; couldn't grip)
40' Handstand walks
30 GHD sit-ups
100' shuttle run

Rope destroyed me. Grip was gone after the first 4. Handstands went OK with Karen holding my legs high-wheelbarrow style.

140501 5/3/1 Deadlift (deload)

Warm up:
5 min DROMs
Stick complex
Bar complex

Strength:
Mid-Hang Power Clean work up to 3RM (175#)
Deadlift 3 x 5
130-160-195

Accessory:
1A) Pendlay Rows 3 x 10 135-140-140
1B) Back Extensions 3 x 10

Conditioning:
3 rounds for time of:
30 Russian KBS 32/24kg (35#)
7 Muscle-Ups (blue band)
10 Hang Power Cleans 185/120# (165#)
Time: 14:39

140121 Bench Press

Warm up:
2 min Jump rope
5 min DROMs
2 rounds of:
10 overhead squats
10 push ups
15 GHD sit ups
5 pull ups

Strength:
Bench Press 190# x 3-3-2

Hi rep
140# x 10-8-8

Pendlay Rows
145# x 5 x 5

140114 Bench Press

Warm up:
2 min AirDyne
5 min DROMs

Strength:
Bench Press 185# x 3 x 5

Hi rep
140# x 10-10-6

Pendlay Rows
140# x 5 x 5

140108 Bench Press

Warm up:
5 min DROMs

Strength:
Bench Press #180 x 3 x 5

Hi-rep
140# x 10-10-6

Pendlay Rows
140# x 5 x 5

131218 Bench Press

Warm up:

5 min DROMs

2 rounds of:

10 ohs

10 push-ups

3 pull-ups

Strength:

Bench Press 5's

180# x 5 x 3

High rep set

140# x 10-7-8

Pendlay Rows

140# x 5 x 5

131212 Bench Press

Warm up:
3 min jump rope
5 min DROMs

Strength:
Bench Press 5RM
175#x5x3

Hi rep
135# x 12
135# x 10 x 3

Pendlay Rows
135# x 5 x 5

130114 Active Recovery

Legs are destroyed from "Karen" yesterday (go figure) so I did some low intensity upper body work.

Buy in:
5min stationary bike
5 min DROMs

Strength:
Bench Press 1RM
135 x 10; 155 x 8; 175 x 5; 185 x 5; 205 x 3; 215 x 1; 225 x 1(PR)
Pendlay Rows 4 x 5
135-145-155-155

121226 Power Snatch, Power Clean

Buy in:
5 min stationary bike
5 min DROMs
Burgener warm-up
Snatch warm-up

BB Gymnastics:
1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 80% (of max Snatch any style) (Power snatch 120#)
2) Every 30 seconds for 5 minutes:
1 Power Clean @ 80% (of max Clean any style) (Power clean 155#)

Strength:
1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. (185#)
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. (125#)
1c) 4X5 Split Press – heavy, rest 45 sec. (125#)

121202 Power Snatch, Power Clean

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up

BB Gymnastics:
1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).
125# x 2; 115# x 5
2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
145#

Strength:
1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec.
115#
1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.
115#
1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.
115#
Should have gone heavier on the rows and presses.

Conditioning:
7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).
5 x 200. Did 5 and called it a day. 7 was inviting injury.