140423

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Rules for Outlaw Power

1) Use steel for Deadlifts. If you do not have steel, do not execute reps as touch-n-go.

2) It’s all fun and games on the worldwide interwebs, but never EVER call Coach John, Jesus to his face.

3) Don’t be a bitch

4) If you only have time for part of the daily work, always make the Power portion the priority (This is NOT an excuse to skip the conditioning. If in doubt about wether to skip any of the work refer to Rule #3)

 

BBG

1) Clean from Blocks (power position): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

Accessories

1a) Weighted Box Jumps: 3X10– heaviest possible, rest 60-90 sec.
1b) Russian KBS: 3×20 36/24kg

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 Thrusters 45/35#

 

Do Work…

30 thoughts on “140423”

  4. 1) 230 then 205 and 195
    2) 215 then 200 and 190

    C/J been lagging recently, glad to get some split work in.

    a) 70-70-80 on 24″ box
    b) done
    c) did the push press first listed, my arms are tired…

    Connectivity work.
    Cond later.

  5. Connectivity
    Done

    BBG
    1)105-100-95
    2)130-120-115

    Accessories
    1a)weighted box jumps
    2 DB @ 10-12-15-17
    1b)push press
    4×4 @90%

    Conditioning
    Will do tonight

  6. BBG: 225 for 3 sets of 3. Cleans from this posish felt weird.
    ACC:
    a)24in. Box 25lb DBS
    b) 40kg

    Cond: 12:32 felt awesome

  9. A) 175, 165, 155 (first time from the blocks, thought I would do better. Guess I need this bad!)
    B) 25# vest 24″ box. Only vest we had. I should have gone heavier with dumbells.
    C) done
    D) got 1 round in 4:25 then work called. Ill Have to go back and redo!

  10. BBG:
    1.) 185, 210, 235, 255, 270f

    Acc:
    1a.) 24″ ~ 25’s, 30’s, 35’s
    1b.) 3×23 @ 32kg

    Conditioning:
    12:24

  11. M/32/210#

    BBG
    1) 205, 195, 185

    Acc
    1a) 20″ – 20, 30, 40#
    1b) 3×20 70# kb

    Cond
    20:05

  12. BBG:
    1) 225-215/205 (from hang power position)

    Accessories:
    1A) 24″ box: 20# DB’s
    1B) 32kg: 1×20, 2×25

    Conditioning:
    12:20

  13. BBG – no blocks
    1.) only up to 205#

    Accessories
    1a.) 30# vest, 28″ box
    1b.) done

    Cond
    11:40, messed on DU’s too much

  14. BBG

    1) 195

    Accessories

    1a) 20in Box, used a weighted barbell on my back—65/85/115#
    1b) done UB

    Conditioning
    11:35

  16. Connectivity: done

    Need blocks badly should’ve just done this shit from the hang.

    Clean: 195. missed 235 and got really pissed and sat around for awhile. Drop sets done.

    Box jumps: @24″ w/ two 35lb KBs
    Russian swings: done

    Cond: air dyne and doubles ran short on time

  17. Connectivity
    Done

    BBG

    1) Sub mid-hang 70

    Accessories

    1a) 10s
    1b) sub 32 heaviest I have

    Conditioning

    Skipped. Training with the team tomorrow.

  18. Connectivity
    Done

    BBG

    1) Sub mid-hang 70

    Accessories

    1a) 10s
    1b) sub 32 heaviest I have

    Conditioning

    Skipped. Training with the team tomorrow

  21. Worked to 3×155# no blocks available so didn’t drop
    3@145#
    3@140
    Weighted box jumps 24″@25#
    Kbs unbroken

  22. BBG:
    1.) 185# x 3 then 175 x 3, 165 x 3

    Acc:
    1a.) 20″ with 10lb DBs
    1b.) Yes @ 24kg

    Conditioning:
    12:30

  23. Power: 1) stopped at 185 b/c shoulder/pec was hurting
    Acc: 1) 24″ 30 lb sandbag 3 x10
    2) only 32kg KB 3 x 20
    Conditioning: 11:20 rx , too much left in the tank, should’ve hit the rows harder. Kept a 1:50-1:55 pace

  24. Clean (from blocks @ pwr): 115, 125, 130, 135, 145, 155, 165
    1×3 @ 155
    1×3 @ 155

    W. Box Jumps: 25, 35, 45

    KB Swings: 45

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