140902 Outlaw Power Bench

Warm up:
5 min DROMs

Power:
Bench Press 6 x 2 @ 80% (160)

Conditioning:
5 rounds for time of:
500m row (1:50 Airdyne)
15 6" Target burpees
Rest 1:1
Time: 3:02, 2:57, 3:01, 3:01, 2:56 Total 26:50

140819 Outlaw Power Bench Press

Warm up:
5 min DROMs

Power:
1) Bench Press 6 x 2 @ 80% (160) 160=80% of Training max which is 90% of 1RM (220)
95 x 5, 120 x 5, 145 x 5, 150 x 3, 160 x 2 x 6

Conditioning:
5 rounds for time of:
500m Row (1:50 Airdyne)
15 6" target burpees
Time: 27:22

140729 Outlaw Power Shoulder Press (deload)

Warm up:
5 min DROMs
35# KB Halos 2 x 8 (ea way)

Power:
Shoulder Press 65-80-95

Conditioning:
For time
Run 800m
5 Rope Climbs
50 6" target burpees
5 Rope Climbs
Run 800m
Time: 25:44

On last set of rope climbs only able to complete 2. The last 3 were lying prone and pulling up to a standing position.

140617 Outlaw Power Shoulder Press 5-3-1+

Warm up:
5 min DROMs
600m run

Power:
Shoulder Press 65-80-95-120-135-150(2)

Accessory:
1) Weighted push-ups 3 x ME 45/25 (35)
2) Weighted sit-ups 3 x 10 (35)

Conditioning:
3 rounds for time of:
7 Hang Power Snatch 135/95 (95)
25' Handstand walk (1:1 shoulder taps)
14 6" Target Burpees
Rest 1:1
Time: 13:37

140614 Outlaw Power Bench Press 3-3-3+

Warm up:
400m run
5 min DROMs

Power:
1) Jerk from blocks 3RM (145)
2) Bench 80-100-120-140-160-180(7)

Accessory:
1) Close-grip bench AHAP 3 x 10 (135 x 10-10-8)

Conditioning:
4 rounds for time of:
Run 400m
15 C2B pull-ups
15 6" target burpees
rest 1:1
3 rounds in 24:00