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…
Box height?
I’m gonna assume 20 since it’s weighted.
M/28/#155/NorCal
Power
1. 205-185-175 (Shitty day) Failed at 225
Accessory
1. 20″ box done with 35lbs vest.
2. Done UB
Conditioning
12:47 Rx
Didn’t mean to reply to you guys.
What height on the box jumps?
what do you guys use for weighted box jums? west? or barbell on back? is it safe?
Use Dumbbells or kettle bells.
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.
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
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
What does BBG stand for??
Barbell Gymnastics
BBG 3RM 250, 235×3, 225×3
1A) 35# DB’s
1B) complete
Conditioning
13:44
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!
BBG:
1.) 185, 210, 235, 255, 270f
Acc:
1a.) 24″ ~ 25’s, 30’s, 35’s
1b.) 3×23 @ 32kg
Conditioning:
12:24
M/32/210#
BBG
1) 205, 195, 185
Acc
1a) 20″ – 20, 30, 40#
1b) 3×20 70# kb
Cond
20:05
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
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
BBG
1) 195
Accessories
1a) 20in Box, used a weighted barbell on my back—65/85/115#
1b) done UB
Conditioning
11:35
Also did connectivity
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
Connectivity
Done
BBG
1) Sub mid-hang 70
Accessories
1a) 10s
1b) sub 32 heaviest I have
Conditioning
Skipped. Training with the team tomorrow.
Connectivity
Done
BBG
1) Sub mid-hang 70
Accessories
1a) 10s
1b) sub 32 heaviest I have
Conditioning
Skipped. Training with the team tomorrow
*80 not 70
Cleans 60,65,79,75,80, 72.5, 75.
Box jump. 20,30,35 (24 inch box)
Swings, 32×3
Conditioning 14:51.
BBG
235-225-210
Acc.
30# west @24“ box
2 pood KB x20
Metcon:
12:08
Worked to 3×155# no blocks available so didn’t drop
3@145#
3@140
Weighted box jumps 24″@25#
Kbs unbroken
BBG:
1.) 185# x 3 then 175 x 3, 165 x 3
Acc:
1a.) 20″ with 10lb DBs
1b.) Yes @ 24kg
Conditioning:
12:30
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
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