150105 Invictus

Warm up:
5 min Airdyne

A:
15-20 min to work up to daily 1RM Snatch (scaled to overhead squat @ 145#)

B:
14 min circuit of:
Every odd minute 3 power snatch @ 75-85% of daily 1RM (120#)
Every even minute 7 HSPUs (first 4 rounds were ME handstand holds. Last 3 were piked push-ups)

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.

140719 Outlaw Power Bench Press 3-3-3+

Warm up:
5 min DROMs
35# KB halos 3 x 8 ea way
Stick/barbell complex

Power:
1) Snatch up to 80% (105#) tried 120# 3 x and failed each one
2) Clean & Jerk up to 80% (155)
3) Bench 80-100-120-140-160-180(8)

Accessory:
1) Ring Dips 3 x ME (13-9-6)

Conditioning:
3 rounds for time of:
Row 500M (run 400m)
21 HSPU (piked push-ups)
12 Power Snatch 135/95 (95#)
Time: 17:30

140427 5/3/1 Shoulder Press (deload)

Starting to follow the new Outlaw Power programming. I like the program because it's following the Wendler 5/3/1 structure just with more volume. Just got my feet wet with the assistance and conditioning today since this is the start of my scheduled deload week. The following week I'll be following it proper.

Warm up:
5 min DROMs
Burgener warm-up

Strength:
Power Snatch work up to 5RM
115#
Shoulder Press 3 x 5
60-75-90

Assistance:
1A) 3 x ME HSPU (piked w/ knees on 30" box); rest :90 (10-21-17)
1B) 3 x 15 TTB

Conditioning:
3 Rounds of:
1:00 ME muscle-ups (blue band)
1:00 ME 50' shuttle run
1:00 ME 35# KBS
1:00 Rest
Scores:
8,9,7
10,10,10
22,23,26