150910 Invictus

Warm up:
5 min DROMs
2 min Airdyne

A: E4M32 (8 sets)
250m row (1min Airdyne)
5 Power Cleans (#115)
10 Ground to Overhead (#115)

150629 Invictus

Warm up:
2.5 min Airdyne

A: E2M16 (8 sets)
Front Squats:
1: 3 @ 65% (125)
2: 3 @ 75% (140)
3: 2 @ 85% (160)
4: 2 @ 90% (170)
5: 1 @ 95% (180)
6: 2 @ 90% (170)
7: 4 @ 85% (160)
8: 6 @ 80% (150)

B: AMRAP 12 1:1 work:rest
1 Power clean @ 110#
2 Front Squats @ 110#
4 Front rack reverse lunges @ 110#
8 C2B pull-ups
Score: 5 rounds + 1 PC + 2 FS + 4 Lunges

150424 Invictus

Warm up:
5 min DROMs

A: For time:
1000m row (4:00 airdyne)
25 Power Cleans 155/105 (115)
35 Pull ups
50 Burpee Box jump overs
35 Pull ups
25 Power Cleans
1000m row
Time: 35:18

150322 Invictus

Warm up:
5 min DROMs
Burgener warm up
xiaopeng 2 x 5 ea side (5#)

A: Snatch EMOM 4 10 min (75#)

B: 3 rounds for time of:
-10 power cleans (75#)
- 400 m run
Time: 13:43

First time pulling in a while because of bicep. Felt pretty good. I felt slow but movement was good.

150108 Invictus

Warm up:
5 min DROMs

In teams of two, alternating rounds, complete as many rounds and reps as possible in 4 minutes of:
4 Power Cleans 135/95 (115#)
4 Burpees over the barbell

Rest 2 minutes

In teams of two, alternating every 5 reps, complete as many reps as possible in 4 minutes of:
Burpee pull-ups

Rest 2 minutes

In teams of two, alternating rounds, complete as many rounds and reps as possible in 4 minutes of:
6 Wall ball shots
6 Burpees

Did this by myself. Used 1:1 work:rest.

Score: 1=4 rounds + 2 PC, 2= 4 rounds + 2 PU, 3=4 rounds + 4 wall balls

150106 Invictus' 12 Days of Christmas

Warm up:

5 min DROMs

For time:

25 Double unders

2 Power cleans 135/95 (95)

3 Ring dips

4 DB ground to overhead 45/30 (35# KB)

5 Burpees

6 TTB

7 Push-ups

8 Box jumps

9 KB swings (55#)

10 Pull-ups (ring rows)

11 Front squats 135/95 (95#)

12 Shoulder to overhead 135/95 (95#)

Time: 49:00

141220 Invictus

Warm up:
5 min DROMs

A:
4 sets of:
Ground to overhead 3 x 5 @ 95# (muscle snatch)

B:
9 min AMRAP
3 power cleans @ 125#
6 tall box jumps (30")
9 push ups
Score: 4 rounds

141025 Outlaw (deload)

Warm up:
5 min DROMs
stick complex
Burgener warm up

Power:
1) Power clean 5 x 1 @ 65% (130)
2) Rack Jerk 5 x 1 @ 65% (105)

Conditioning:
4 rounds for total working time:
30 KB sumo deadlift high pull (55#)
20 KBS (55#)
Time: 14:01

141008 Outlaw Power

Did the conditioning work that was scheduled for yesterday.

Warm up:
5 min DROMs
Cleans

Conditioning:
4 rounds of:
1:00 ME HSPU (to 45# plate)
1:00 ME Power Clean and Push Jerk 155/125 (125#)
1:00 ME TTB
1:00 Rest

140930 Outlaw Power Squat & Bench

A.M.

30 min yoga

P.M.

Warm up:

5 min DROMs

20 lunges

Power:

1) High Bar Back Squat 4 x 4 @ 90% (220#)

2) Bench Press 6 x 2 @ 80% (160#)

Conditioning:

9 Power Cleans 225/155

21 HSPU (12 to 35# plate)

7 PC

15 HSPU (9)

5 PC

9 HSPU (6)

Time: 10:00

140801 Outlaw Power (deload)

Warm up:

2 min jump rope

5 min DROMs

KB Press x 5

KB Halos x 8

KB Goblet Squat x 8

Bulgarian Split Squat x 8

Power:

Back squat 40% x 5, 50% x 3, 60% x 5 105-130-160

Conditioning:

3 rounds for time of:

14 Deficit Handstand push-ups (to 2 x 25# plates)

7 Power Clean & Push Jerk 185/125 (135)

Time: 10:59

140721 Outlaw Power Deadlift 5-3-1+

Warm up:

5 min DROMs

35# KB Halos 3 x 8 ea way

Stick/barbell complex

Power:

1) Deadlift 135-165-200-250-285-315 (1)

Accessory:

1) Power Clean 3 x 10 AHAP (145#)

2) Strict pull-ups 3 x ME (5-5-4)

Conditioning:

3 rounds for time of:

Run 400m

10 muscle-ups (blue band assist)

25 wall balls

Time: 18:12

140716 Outlaw Power

Warm up:
5 min DROMs
Barbell complex

Power:
1) Power Clean from blocks (mid thigh) 3RM (175#)

Accessory:
1) 4 x ME TTB; rest 90 sec. (7-7-5-5)

Conditioning:
"Elizabeth"
21-15-9
Power Cleans 135/95 (115#)
Ring Dips
For time
Time: 10:00

140707 Outlaw Power Deadlift 3-3-3+

Warm up:
800m run
5 min DROMs

Power:
1) Power Clean 3RM (185#)
2) Deadlift 135-165-200-235-265-300 (1*)
*Tweaked back (SI joint) on 2nd rep

Accessory:
1) Reverse Hypers AHAP 3 x 15 (b/w; thought the traction might help back)
2) 3 x ME c2b pull-ups; rest 90 (5-4-3)

Conditioning:
50' HS walk
100 KB cleans; 50l/50r anyhow
200' Burpee broad jumps
50' HS walk
Time: N/A; shut it down because of back

140705 Outlaw Power Bench Press 5-5-5+

Warm up:
5 min DROMs
2 min Airdyne
Stick complex

Power:
Bench Press 80-100-120-130-150-170(11)

Accessory:
3 x 15 Weighted Ring Dips AHAP (15#)

Conditioning:
For time:
15-12-9 of:
Power Cleans 185/125 (135#)
Deficit HSPU (to 25# plate)
Time 14:15

140630 Outlaw Power C3 Deadlift 5-5-5+

Warm up:
5 min DROMs
barbel complex

Power:
1) Deadlift 5-5-5+ 135-165-200-215-250-285(9)

Accessory:
1A) 3 x 10 weighted strict pull-ups (15#)
1B) 3 x 20 reverse hypers AHAP (green band)

Conditioning:
For time
10 Power Cleans 155/95 (105#)
1 TTB
9 Power Cleans 155/95 (105#)
2 TTB
8 Power Cleans 155/95 (105#)
3 TTB
7 Power Cleans 155/95 (105#)
4 TTB
6 Power Cleans 155/95 (105#)
5 TTB
5 Power Cleans 155/95 (105#)
6 TTB
4 Power Cleans 155/95 (105#)
7 TTB
3 Power Cleans 155/95 (105#)
8 TTB
2 Power Cleans 155/95 (105#)
9 TTB
1 Power Cleans 155/95 (105#)
10 TTB
Time: 15:46

140616 Outlaw Power Deadlift 5-3-1+

Warm up:

5 min DROMs

2 min Jump rope

Power:

Deadlift 135-165-200-250-285-315(3)

Accessory:

1) Reverse Hypers 3 x 15 AHAP (blue band)

2) Strict Pull-ups 3 x ME 6-7-6

Conditioning:

For time

2 rope climbs

15 Power Cleans @ 70% 1RM (198-70%=140)

15 Wall Balls

2 Rope climbs

15 Power Cleans

15 Wall Balls

2 Rope climbs

Time: 15:23

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.

140425 5/3/1 Deadlift 5-3-1+

Warm up:
5 min DROMs
Power Clean x 5 65-95-115-125

Strength:
Deadlift 5-3-1+
warm
130-160-195
work
240-275-305(5)

Assistance:
Kroc Rows 90# x 18-12-10
TTB 3 x 8

140423 5/3/1 Bench Press 5-3-1+

Warm up:
5 min DROMs
2 min jump rope
Barbell complex (stick)
Power Cleans 5 x 65-85-105

Strength:
Bench Press 5-3-1+
warm
80-100-120
work
150-170-190(7)

Assistance:
Incline DB Press 55# x ME x 3
Inc(2) 16-11-7
Ring Rows (20" box) x ME x 3
12-7-6