140613 Outlaw Power Back Squat 3-3-3+

Warm up:

400m run

Oly barbell snatch complex

Power:

1) Hang Power Snatch 3RM (135#)

2) High Bar Back Squat 3-3-3+ 105-130-160-185-210-235(5)

Accessory:

1) GHR 3 x 20

Conditioning:

3 rounds for time of:

10 Squat Cleans 185/125 (135#)

24 Split Jumps

Time: 10:50

140603 Outlaw Power Shoulder Press 5-5-5+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Power Snatch from blocks (@ knee) 5RM (115#)
2) Shoulder Press 5-5-5+ 65-80-95-105-120-135(8)

Accessory:
1) 3 x 10 weighted sit-ups (35#)

Conditioning:
45 ring dips (blue band assist)
30 push press 95#/65# (75#)
30 Split jumps
30 ring dips
30 push press
30 split jumps
15 Bar muscle-ups (blue band assist)
Time: 16:30

140330 5/3/1 Shoulder Press (deload)

Warm up:
5 min DROMS

Strength:
Shoulder Press 3 x 5
60-75-90

Metcon:
6-Way BB Complex
6 reps each of the following movements done non-stop without setting barbell down
Snatch, Overhead Squat, Back Squat, Good Morning, Row (back parallel to floor), Deadlift
2 sets @ 75#, 2 sets @ 95#, rest 2-3 minutes between sets
Notes: only got through 1 set @ 95. Attempted 2nd set failed on 2 snatches then shut it down.

Then:
6x Weighted Lunge (barbell on back, @ 40% (100#) of Back Squat 1RM, 3 each leg) +
6x Weighted Step-up/Hop @ 2x 30# DBs on 10" box +
6x Split Jump (3 each)
6 sets, rest 2-3 minutes between sets

Then:
Pull-up & Ring Dip circuit: (did bar dips)
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

131016 High Bar Back Squat

Warm up:
3 min jump rope
5 min DROMs
10 OHS

Strength
HBBS: 1X8@65% (155#), 1X8@70 (170#), 1X6@80% (195#), 1X6@85% (205#) – rest 2 minutes.

Metcon
5 rounds of:
30 sec. ME Split jumps
30 sec. Rest
30 sec. Strict pull-ups
30 sec. Rest
30 sec. ME HSPU
30 sec. Rest
Reps:
SJ=41,44,44,48,50
PU=8,9,7,6,9
HSPU=8,6,6,9,7

131002 High Bar Back Squat

Warm up:
5mi skate
Hip mob
2x10 hip extension

Strength
HBBS: 1X10@60%(145#), 1X8@70%(170#), 1X8@75%(180#), 1X8@80% (190#)- rest 2 minutes

Metcon
3 rounds:
6 Front Squats @ 70%(150#)
18 V-Ups
36 Split Jumps
For time.
Note: Fronts Squats must be taken from the floor.
Time: 8:10

Cool down
Walk

130412 Hang Clean + Push Jerk

Buy in:
5 min DROMs
2 rounds of:
35# Goblet Squat x 20
35# DBS x 20
then...
35# TGU x 10

BB Gymnastics
7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-75 sec.
175# x 4, 180# x 3

Metcon:
3 rounds for time of:
15/12 HSPU (aerobic step beneath head)
40 Split Jumps
15 Pull-ups
Time: 10:35

First set of 12 HSPUs unbroken. That's a PR.

Cash out:
5 min stationary bike