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

140508 Back Squat

Warm up
5 min DROMs
Stick/Barbell complex

Power
1) Snatch from blocks (just above knee): work to a 5rm (115# x 4)
2) Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed
130-160-170-195-225 x 5

Accessories
1) Front Squat: 3×10 AHAP (135#)
2) Glute/Ham Raises: 3×20 (17-17-15)

140507 Clean from Blocks

Warm up:
5 min DROMs

BBG 
1) Clean from Blocks (power position): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90% 
3RM=190#, 180# x 3, 170# x 3

Accessories
1a) Weighted Box Jumps: 3X10– heaviest possible, rest 60-90 sec. 25# DBs @ 20" box
1b) Russian KBS: 3×20 36/24kg 35#

Conditioning
3 rounds for time of:
Row 500m (50 sumo deadlift high pull)
50 Double-Unders
25 Thrusters 45/35#
Time:
2 rounds in 13:41

140505 Outlaw Power Day 2 Shoulder Press 5-5-5+

Warm up:

5 min DROMS

Stick/Barbell Complex

Power:

Work to 5RM Power Snatch (115#)

Shoulder Press 5-5-5+

105-120-135(8)

Accessory:

1A) 3 x ME HSPU (4-4-4)

1B) 3 x 15 TTB

Conditioning:

3 rounds of:

1:00 ME Muscle-ups (blue band assistance)

1:00 ME 50' Shuttle Run

1:00 ME KBS 35#

1:00 Rest

Scores:

9-11-20

8-10-22

8-10-21

140504 Outlaw Power Day 1 Deadlift 5-5-5+

Switching back to following Outlaw. Only this time I'll be following their new Power program. Based on the Wendler 5/3/1 Template this programming should fit nicely in with the previous 3 cycles of 5/3/1 that I just completed. A little more Oly volume and the addition of conditioning wods will round out the programming for the next 3 months.

Warm up:
5 min DROMs
Stick/Barbell complex

Power:
Work up to 5RM Power Clean (170#)
Deadlift 5(65%)-5(75%)-5+(85%)
215-250-285(7)

Accessory:
1A) 3 x 10 Pendlay Rows AHAP (135#)
1B) 3 x 20 Reverse Hypers (3 x 12 Back Extensions)

Conditioning:
100' shuttle run
30 GHD sit-ups
40' Handstand walks (karen held legs)
5 rope climbs (4)
100' shuttle run
5 rope climbs (0-forearms too tight; couldn't grip)
40' Handstand walks
30 GHD sit-ups
100' shuttle run

Rope destroyed me. Grip was gone after the first 4. Handstands went OK with Karen holding my legs high-wheelbarrow style.

140502 Active Rest

Run 2 mi
Time: 16:03

140501 5/3/1 Deadlift (deload)

Warm up:
5 min DROMs
Stick complex
Bar complex

Strength:
Mid-Hang Power Clean work up to 3RM (175#)
Deadlift 3 x 5
130-160-195

Accessory:
1A) Pendlay Rows 3 x 10 135-140-140
1B) Back Extensions 3 x 10

Conditioning:
3 rounds for time of:
30 Russian KBS 32/24kg (35#)
7 Muscle-Ups (blue band)
10 Hang Power Cleans 185/120# (165#)
Time: 14:39