140912 Outlaw Power

Warm up:
5 min DROMs

Conditioning:
"Helen"
3 rounds for time of:
Run 400m
21 KBS 35#
12 Pull-ups
Time: 11:51

130913 1RM Back Squat

Warm up:
5 min Airdyne
5 min DROMs
Burgener warm-up

Strength:
1) EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
135#

2) 30 minutes to establish a 1RM HBBS.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
240# (PR)

Cool down:
12mi bike ride

Disappointed and surprised with the weak effort on the squats. Granted I hadn't squatted heavy in a few weeks and I've lost about 10# since adding back all of the conditioning work. Also did this attempt on an empty stomach first thing in the a.m. 2 months ago I squatted this weight for 5 x 5. I just checked my PRs and see the last time I attempted a 1RM it was 230, so technically this is a PR.

130525 Oly practice

Active recovery day to practice the Oly lifts

3-position snatch
115 x 3

Snatch Balance + OHS
120 x 5

1RM C&J
175

1RM weighted pull-up
3 x 20
2 x 25
2 x 30
1 x 35
1 x 40
1 x 45
1 x 50 (PR!)

130514 EES: Day 17

Warm up:
2 min jump rope
5 min DROMs
Hang Snatch 95# x 5 x 3

Day 17: 6 x 1 (doesn't have to be a PR, just solid):
Squat: HBBS 175-195-215-225-230-235(f)
Press: Bench 135-175-205-215-230-235 (PR)
Pull: Batwings @ 45#DBs x :15 x 6
Hip Hinge: Snatch Grip Deadlift 185-235-265-295-305-315
Farmer Carry: 80# DBs x 14 trips across floor
Midline: Rest

130430 EES: Day 7

Warm up:
5 min jump rope
5 min hip/shoulder mob w/ band
Burpees 3 x 10

Day 6: 6 x 1 (doesn't have to be a PR, just solid):
Press: Bench 160-185-205-215-225-230 (PR)
Pull: Batwings @ 25#DBs x :15 x 6
Hip Hinge: Snatch Grip Deadlift 205-225-255-275-295-305
Squat: HBBS 160-180-200-215-225-230
Farmer Carry: 80# DBs x 11 trips across floor
Midline: Ab Rollouts 1 x 5

All lifts felt good and explosive. The squat @ 230 was legit A2G. A little slower than I would have liked but full ROM for the first time ever. For the ab rollouts I used 10#'s on the bar as opposed to 45#'s and it seemed a lot harder. I planned on more reps but did 1 in a 2nd set and felt like if I did more I'd risk injury so I shut it down for the day. Felt surprisingly tired towards the end of the squats.

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

130315 Front Squat 1RM

Buy in:

5 min w/ lax peanut

3 min jump rope

5 min DROMs

Strength:
15 minutes to establish a 1RM Front Squat.
215# (PR!)

Metcon:
3 rounds for time of:
50 Double-Unders
25 Wall Balls 20/14
15 C2B Pullups
Time: 12:38

Cash out:
5 min stationary bike

Glad about the FS PR. Also got a DU PR of 43 on the first round. Unfortunately rounds 2 & 3 were a struggle and added considerably to overall time.

130311 First Pull + Hang Snatch

Buy in:
3 min jump rope
5 min DROMs

BB Gymnastics:
7X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
125#

Metcon:
3 minute AMRAP of:
Burpees (to a 6″ target)

*Rest 2 minutes.

5 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75#

Scores:
41 Burpees
2 rounds + 30DUs + 3 snatches

First round of DUs was unbroken. I think that's a record.

130308 Clean & Jerk

Buy in:
3:30 jump rope
5 min
Burgener warm-up

Strength:
15 minutes to establish a 1RM Clean & Jerk.
210# (Power Clean) PR!

Metcon:
3 rounds for total reps of:
1 min ME Front Squats 135#
1 min ME HSPU (3/4 ROM)
1 min ME KBS 24/16kg (50#DB)
1 min ME Pull-ups
*Rest 1 minute after each round.
Total: 142
(R1: 12-6-24-11, R2: 11-5-21-10. R3: 8-6-18-10)

Notes: HSPU should be performed with an ab-mat between 2 45# plates for men, and 2 25# plates for women (hi-temp style).

Cash out:
10min treadmill walk

130212 Front Squat

CFSB C1W4D3

Buy in:
3 min jump rope
5 min DROMs
10 OHS

Strength:
Front Squat 3 x 5
warm: 45 x 10, 95 x 8, 135 x 7, 155 x 5
work: 175 x 3, 185 x 3, 195 x 5 (PR)

Metcon:
3 rounds for time of:
30 45# Thrusters
20 pull-ups
10 Ring dips
Time: 11:33

Cluster-F. Tweaked back on first round of thrusters. Last 2 rounds were push presses. First 2 rounds of dips were done on dip bars, last round on rings when they were free.

130131 Active Recovery

Row 5K in 21:30 (PR)

Compared to:
120301
22:08


V-Ups 3 x 15

130114 Active Recovery

Legs are destroyed from "Karen" yesterday (go figure) so I did some low intensity upper body work.

Buy in:
5min stationary bike
5 min DROMs

Strength:
Bench Press 1RM
135 x 10; 155 x 8; 175 x 5; 185 x 5; 205 x 3; 215 x 1; 225 x 1(PR)
Pendlay Rows 4 x 5
135-145-155-155

Personal Records

Weighted Pull-up

1RM
(130526: 50)

Power Clean

3RM
(121104: 185)

Push Press

1RM
(121104: 165)

Ring Dips

(121104: 12)

Box Jump

(121106: 46")

Split Jerk

1RM
(121013: 215#)

Snatch

1RM
(120905: 150)

Clean & Jerk

1RM
(121018: 205, 130308: 210)

Bench Press

1RM
130114: 225
130430: 230
130514: 235
140806: 220

Shoulder Press

1RM
140809: 150

Rowing

5K
(130131: 21:30)

Double Unders

(130311: 30, 130315: 43)

Front Squat

1RM
(130315: 215)

High Bar Back Squat

1RM
130430(a2g legit): 230
130913: 240
140804: 270

Deadlift

1RM
140808: 335

Amanda

140905: blue band, 95#=6:49

Helen

140912: 11:51