140530 Outlaw Power Back Squat (deload)

Warm up:
5 min DROMs
stick complex

Power:
1) Snatch from blocks (power position) 5 x 3 @ 80% (Hang-mid-thigh @ 95#)
2) High Bar Back Squat x 5 all reps fast as possible 105-130-160

Accessory:
1) Front Squat 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60% 85-105-125

Conditioning:
5 rounds of:
1:00 ME Strict Pull-ups
1:00 ME DU's
1:00 ME TTB
1:00 Rest

Completed 3 rounds due to time an elbow pain.

140528 Outlaw Power (deload)

Warm up:
5 min DROMs

Power:
1) Clean w/ 3-sec pause at knee; 5 x 3 @ 80% 3RM (135#)

Accessory:
1a) Bent Row 3 x 5 med/heavy; rest 60-90 sec (150#)
1b) GHD sit-ups 3 x 20

Conditioning:
For time:
30 Muscle Ups (blue band)
Time: 5:22

140527 Outlaw Power Shoulder Press (deload week)

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Mid hang power snatch 5 x 3 @ 80% 3RM (95#)
2) Shoulder press x 5 65-80-95

Flexibility:
3 x :30 seated pike stretch
3 x :20 handstand hamstring box stretch
3 x :20 wall walk to handstand hold

Conditioning:
5 x run 400m; rest 1:1; go all out
Time: 14:18 (1:33-1:36)

140526 Outlaw Power Deadlift (deload week)

Warm up:
12mi bike ride
5 min DROMs
stick/barbell complex

Power:
1) Mid Hang Power Clean to 3RM (190#)
2) Deficit (2") Deadlift x 5 (focus on speed) 135-165-205

Conditioning:
12 min AMRAP of:
Row 500m (50 SDLHP)
20 strict pull-ups
50 Double Unders
Score: 1 round + 50 SDLHP + 20 pull-ups + 42 double unders

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.

140523 Outlaw Power Back Squat 5-3-1+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Hang snatch (mid thigh) work to 3RM (115#)
2) High Bar Back Squat 5-3-1+ 130-160-195-225-250(1)

1) Front Squat 3 x 10 (140)
2) GHR 3 x 20

Oly lifting prior to main lift is slowing progress. Barely able to make my reps. Next cycle I will keep the weights the same but continue to try and increase the reps.

140521 Outlaw Power

Warm up:
5 min DROMS
Foam rolling
stick/barbell complex

Power
1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a arm

Accessories
1) Weighted Glute/Ham Raises: 3×15 AHAP (170#)

Conditioning
12 minute AMRAP of:
50′ KB OH Walking Lunges (25′ each hand, one KB) 24/16kg (35#)
25 TTB
50 KB Snatches (25L/25R anyhow) 24/16kg (35#)
25 V-Ups
Score: 1R + 50' lunges + 18 TTB