150928 Invictus

Warm up:
5 min DROMs
Burgener warm-up

A: E2M20 (10 sets)
High hang snatch + hang snatch + snatch
Build to daily max. (#115)

B: 3 rounds for time of:
400m run
10 Deadlifts (#205)
20 Ring dips
Time: 19:20

150519 Invictus

Warm up:
5 min DROMs
Hamstring flossing
2 min Jump rope


A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+
65, 75, 85, 95, 105, 115, 125, 135, 145(f-f-f-f)

B. Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs) 105#
30 Double-Unders
Score: 2 rounds

150407 Invictus

Warm up:
5 min DROMs
10 wall slides
Burgener warm up

A: E2MOM for 20 min (10 sets)
Snatch (65-85-95-105-115-125-130-130-130-130)

B: For time:
5 Power snatch (105#)
10 box jump over
10 Power snatch (100#)
20 box jump over
15 Power snatch (95#)
30 box jump over
Time: 11:22

C: Spartan Burpees 30/30
Time: 1:48

150322 Invictus

Warm up:
5 min DROMs
Burgener warm up
xiaopeng 2 x 5 ea side (5#)

A: Snatch EMOM 4 10 min (75#)

B: 3 rounds for time of:
-10 power cleans (75#)
- 400 m run
Time: 13:43

First time pulling in a while because of bicep. Felt pretty good. I felt slow but movement was good.

141022 Outlaw Power

Warm up:
5 min DROMs
stick complex
Burgener warm up

Power:
1) Snatch up to 80% (115)
2) Clean & Jerk up to 80% (155)

No time for conditioning work. Will make it up tomorrow.

141011 Outlaw Power

Warm up:
5 min DROMs
Stick complex
Burgener warm-up

Power:
1) Snatch up to 80% (115#)
2) Clean & Jerk up to 80% (155#)

Conditioning:
For time:
15-12-9 of:
Bar muscle ups (12-9-6 blue band rings)
Power Snatch 75#
Time: 12:31

140914 Outlaw Power

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Clean & Jerk up to 80% (155#) or more if feeling well (180#)
2) Snatch up to 80% (110) or more if feeling well (135#)

Conditioning:
7 rounds for total working time of:
10 Burpee box jump overs 24/20 (20")
5 muscle-ups (blue band)
Rest 1:1
Time: 19:54

140905 Outlaw Power Oly

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) C&J up to 80% (155=80% of TM=90% of 210) (165)
2) Snatch up to 80% (110=80% of TM=90% of 150) (115)

Conditioning:
Amanda
9-7-5 of:
Muscle ups (blue band)
Snatch 135/95 (95)
Time: 6:49

140822 Outlaw Power

Warm up:
5 min DROMS
2 min jump rope

Power:
1) C&J up to 80% (155 = 80% of TM=90% of 210)
2) Snatch up to 80% (110 = 80% of TM=90% of 150)

Conditioning:
"Amanda"
9-7-5 of:
Muscle ups (blue band)
Snatches 135/95 (95)
Time: 6:54

140816 Outlaw Power (deload)

Warm up:
2 min jump rope
5 min DROMs
stick/barbell complex
kip swings 3 x 6

Conditioning:
8 Deadlifts 155/115 (115#)
7 Cleans
6 Snatch
8 Pull-ups
7 C2B Pull-ups
6 Bar muscle ups (butt and feet on floor progression)
6 DL
5 Cl
4 Sn
6 Pu
5 c2b
4 mu
4 DL
3 Cl
2 Sn
4 Pu
3 c2b
2 mu
Time: 11:57

140812 Outlaw Power (deload)

Warm up:

5 min DROMs

Stick/barbell complex

Power:

1) Snatch to 65% 95# x 3

Conditioning:

For time:

Row 500m (1:50 on Airdyne)

12 push jerks 175/115 (135)

12 muscle ups (progression: start seated on floor)

9 PJ

9 MU

6 PJ

6 MU

Row 500m

Time: 12:42

140805 Outlaw Power Test Week

Warm up:
5 min DROMs
Barbell complex

Power:
1) Snatch to 65%

Conditioning:
For time:
Row 500m (air dyne 2:00)
100 Double Unders
Run 800m
Time: 9:13

140719 Outlaw Power Bench Press 3-3-3+

Warm up:
5 min DROMs
35# KB halos 3 x 8 ea way
Stick/barbell complex

Power:
1) Snatch up to 80% (105#) tried 120# 3 x and failed each one
2) Clean & Jerk up to 80% (155)
3) Bench 80-100-120-140-160-180(8)

Accessory:
1) Ring Dips 3 x ME (13-9-6)

Conditioning:
3 rounds for time of:
Row 500M (run 400m)
21 HSPU (piked push-ups)
12 Power Snatch 135/95 (95#)
Time: 17:30

140621 Outlaw Power Bench Press 5-3-1+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Snatch to 80% (125#)
2) Clean and Jerk to 80% (180#)
3) Bench 80-100-120-150-170-190(5)

Accessory:
1) Weighted Ring Dips 3 x 10 AHAP (15# x 5-5, 5-3-2, 4-3-2-1)

Conditioning:
12 min AMRAP or:
9 Deficit HSPU (scaled 1/2 ROM)
21 KBS (35#)
50 Double Unders
Score: 2 rounds + 9 HSPU + 4 KBS

140524 Outlaw Power Bench 5-3-1+

Warm up:

5 min DROMs

stick/barbell complex

Power:

1) 15 min to 80% Snatch (115#)

2) 15 min to 80% Clean (175#)

3) Bench 80-100-120-150(5)-170(3)-190(5)

4) 2RM Jerk from Blocks (135#)

Conditioning:

3 rounds for time:

Run 400M

21 HSPU (15 to 45# plate)

12 Hang Snatch (full squat) 75#

Score: 2 rounds @ 14:10

Only had time for 2 rounds.

140517 Outlaw Power Bench Press 3-3-3+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) 15 min to work up to 80% Snatch (115#)
2) 15 min to work up to 80% Clean (160#)
3) Bench Press 3-3-3+ 80-100-120-140-160-180(6)
4) Establish 3RM Rack Jerk (130#)

Conditioning:
21-15-9
Strict HSPU (12-9-6 1/2 ROM)
Ring Dips (12-9-6)
Bar Facing Burpees (21-15-9)

140510 Outlaw Power Bench Press

Warm up:
5 min DROMs
Stick/Barbell complex

Power:
15 min to establish 1RM Snatch 130#
15 min to establish 80% 1RM Clean 185#
Bench 5-5-5+
120-130-150-170(8)
5RM Jerk from Blocks (Push Jerk 150# x 5)

Accessory:
3 x ME Deficit HSPU 6/4" (Push up w/ knees on 30" box 11-8-11)

Conditioning:
For time:
Run 800M
30 Muscle-ups (blue band)
Run 800M
Time: 16:44

140131 Shoulder Press

Warm up:
5 min DROMS
Burgener warm-up

Strength
Shoulder Press
140# x 3 x 3

Push Press
140# x 10-8-8

Snatch
85# x 5 x 3

131020 1RM Split Jerk

Warm up:
3mi skate
5 min DROMs

BBGymnastics
1RM Split jerk
210#

Metcon
3 rounds:
400m Run with plate 45#
5 Snatches 165/110# (115#)
For time.
Time: 13:15

131013 1RM Snatch

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

BBGymnastics
15 minutes to establish a 1rm snatch
130#

Metcon
Run 800m
-then-
3 rounds:
25 Pull-ups
8 Power snatches 135/85# (95#)
For time.
Time: 16:06

Cool down
walk

First round of pull-ups I UB kipped the first 15. New PR!