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

141016 Outlaw Power

Warm up:

5 min DROMs

stick work

Power:

3 x 2 Rack jerks; Heavy but perfect (145#)

Conditioning:

For time:

100' HS Walk

5 rounds of:

15 Burpee box overs 24"/20" (20")

15 KB Swings (55#)

100' HS Walk

Time: 21:11

Shoulders were a bit sore so I skipped the HS walks.

141006 Outlaw Power

Warm up:

5 min DROMs

Power:

1) Jerk from blocks 5 x 2 @ 80% (155# rack jerks)

Conditioning:

1) 10 min AMRAP of paced burpees 85-90% MHR

Score: 91

2) 5 min AMRAP of:

10 burpees

10 pull-ups

10 thrusters 95/65 (75)

Score: 1 + 10 burpees + 10 pull-ups

140927 Outlaw Power

Warm up:
5 min DROMs

Power:
Jerk from blocks 3RM (rack jerks) 135#

Conditioning:
3 x 2K row-rest 4:00 after ea round
Subbed 7:15/2K Airdyne

140923 Outlaw Power

Warm up:
5 min DROMs

Power:
1) Clean & Jerk up to 80%
(Rack Jerks @ 155# 5 x 2)
2) Snatch up to 80%
(Snatch Balance @ 125# 5 x 2)

Conditioning:
Framanda
21 Thrusters 95/65
9 Muscle ups
15 Thrusters
7 Muscle ups
9 Thrusters
5 Muscle ups

Again did not do any pulling movements because of bicep pain.

140517 Outlaw Power Bench Press 3-3-3+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) 15 min to work up to 80% Snatch (115#)
2) 15 min to work up to 80% Clean (160#)
3) Bench Press 3-3-3+ 80-100-120-140-160-180(6)
4) Establish 3RM Rack Jerk (130#)

Conditioning:
21-15-9
Strict HSPU (12-9-6 1/2 ROM)
Ring Dips (12-9-6)
Bar Facing Burpees (21-15-9)

130819 3-Position Snatch & Clean

Warm up:

3 min jump rope

5 min DROMs

Burgener warm up

BB Gymnastics1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee). 125#
2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee). 175#
3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack). 185#
4a) 4X3 Clean Pull @ 110-115% of 1RM Clean – rest 60 seconds. 110% of 195# = 215#
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set. 115#