150408 Invictus

Warm up:
5:00 DROMS

A: Back Squat E2MOM for 16 (8 sets)
5 x 55% (125)
5 x 65% (145)
3 x 75% (165)
2 x 85% (185)
2 x 90% (205)
1 x 95% (215)
2 x 90% (205)
1 x 90% (205)

B: 3 rounds for time:
Row 500 (2:00 Airdyne)
10 Hang Squat Cleans (105)
10 Front Rack Lunges (105)
Time: 16:40

C: Spartan 30/30
1:47

150115 Invictus

Warm up:
5 min DROMs

Conditioning:
30 min AMRAP w/ 1:1 rest
12 Squat cleans (105#)
31 Double unders
14 Burpees
Score: 4 rounds + 12 SC

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

121102 KBS, Squat Clean Thrusters & Burpees

Buy in:
5 min jump rope
5 min DROMs
Hip and shoulder mob

Strength:
Off

Metcon:
5 rounds for total time of:
30 KBS 24/16kg (50#DB)
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.
Time: 40:50

Did this again out of guilt for not doing the whole thing yesterday. And I was right: 5 rounds was pretty awful.

120306 Push Presses, Sit-up (abmat)s, Overhead Squats

Buy in:
3 min jump rope
hip mob

Strength:
15 minutes to establish a 1RM Power Clean + Hang Squat Clean.
95 x 1; 115 x 1; 135 x 1; 145 x 1; 185 x 1

Metcon:
4 rounds for total working time of:
15 Push Press @ 95/65# (#75)
30 Ab-Mat Situps
15 OHS @ 95/65# (#75)

*Rest 2:00 minutes between rounds.

Time: 16:26

Worked with Mike Welsh today. Coached him through some shoulder and hip mobility work then had him work on power clean technique.