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

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

140609 Outlaw Power Deadlift 3-3-3+

Warm up 

5 min DROMs

Power

1) Deadlift 135-165-200-235-265-300(5)

2) 3 x 15 Reverse Hypers AHAP (blue band)

Conditioning:

Off (sick)

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

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

121116 Power Snatch, Power Clean & Jerk

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up
OHS 5x1: 115, 125, 135, 145, 155

BB Gymnastics
1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly). 135#
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly). 145#
C&J's were probably too light.

Strength
1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. 95#
1b) 3X8 Reverse Hypers – very heavy, rest 45 sec. modified w/ bench and blue band
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec. 40#
DB presses were too light.

Conditioning
4X400m Run – Rest 1:1 (all out efforts)
1:20, 1:30, 1:45, 1:50