151007 Invictus

Warm up:
5min DROMs

A: E2MOM20 (10 sets)
High Hang Clean + Hang Clean + Clean
Goal: ≥ 150
#165

B: For time:
Row 500m (Airdyne 1:50)
When the clock hits 4 min...
For time:
30 DB (#15) Man makers
Time: 8:50

150722 CF Open 15.4 Scaled

Warm up:
5 min AirDyne
5 min DROMs

15.4
AMRAP8
10 #95 Push-press
10 #115 Clean
Score: 2 rounds + 1 PP

150418 Invictus

Warm up:
5 min DROMs
Burgener warm up

A: E2MOM20 (10 sets)
Clean: work up to 1 RM (200#)

B: AMRAP10
- 5 GTO @ 145#
-10 Burpees over the bar
-15 Strict pull-ups (chin-ups)
Score: 2 rounds + 4 GTO

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

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)