Power
1) Clean with 3-sec Pause each rep (just above the knee): 5×3@80% of 3rm
Accessories
1a) Bent Over Rows: 3X5 – medium/heavy, rest 60-90 sec.
1b) GHD Sit-Ups: 3×20
Conditioning
For time:
30 Muscle-Ups
Do Work…
The Outlaw Way
In Omnia Paratus
Power
1) Clean with 3-sec Pause each rep (just above the knee): 5×3@80% of 3rm
Accessories
1a) Bent Over Rows: 3X5 – medium/heavy, rest 60-90 sec.
1b) GHD Sit-Ups: 3×20
Conditioning
For time:
30 Muscle-Ups
Do Work…
1) 205
a) 150
b) done
5:54
minute slower than PR
1) 125
a)115
b)done
60 progressions (rings at shoulder height feet out in front of me to get to bottom, jump through transition) 10:12 focused on keeping false grip in the bottom.
Pause cleans: 205
Bent row: 165 w/ fat grips. Woof..
Ghd situps: done
Cond: 6:43 almost a 3 minute PR. Still feel like a fatass.
Power
195
Acc
1A)165
1B) done
Cond
4:05(pr is 3:57)
Power
1) 185
Accessories
1A) 3×10 @165
1B) Done
Conditioning:
6:15
Power
1.) 215#
Accessories
1.) 155#
2.) done
Cond
3:55, ~:40 PR
Power: 185
Acc: 1a) 155, 165 x 2
1b) done
Conditioning: 4:13
Power
1) 150#
Accessories
1a) 95#
1b) Yes
Conditioning
11:20 – about 1:40 slower than my PR.
Must have been all the “spectating” I did at the South East Regionals.
Sorry for partyin’
Power:
1.)195
Acc:
1a.)185
1b.) complete
Conditioning:
6:05 (+:15)
M/28/#155/NorCal
Power
1. 175 (80% of 215)
Accessory
1. Done- #125
2. Done
Conditioning
Ripped at 5:48 (28), I most likely would have finished under 6:00 but Ill give myself 6:00. Any who my PR is 6:42
Power
5×3 pause hang clean (80%) 210#
ACC
Bent over rows 225#
complete
conditioning
3:50 just about a 30 second PR
Power
5×3 pause hang clean (80%) 210#
ACC
Bent over rows 225#
complete
conditioning
3:50 just about a 30 second PR
I just stumbled upon this new program and looks awesome. My question is should I start from day 1 (4.21.14) or just jump in starting with today’s work out?
Thanks,
Craig
Craig,
We’re following a version of Wendler’s 5-3-1 and Friday/Saturday will be the last two days of a deload week. That being said Monday would be a perfect spot to jump in as the set rep scheme will start back at the beginning, it’s a four week cycle repeated. Just make sure to review the Outlaw Power Rules and how to determine your working max.
Ifly0404,
Thanks so much for the input, much appreciated. I will start this coming Mon (5.19.14). Really looking forward to it.
Another question; why the steel for deadlifts and why is it ok to TnG with steel whereas no TnG for bumpers?
Thanks again,
Craig
My hammies and ass, despite being slow as hell, was brutalized after yest. 400m’s. Got thru what I could.
1) Clean with 3-sec Pause each rep (just above the knee): 5×3@80% of 3rm
65kg flat
2a) Bent Over Rows: 3X5 – medium/heavy, rest 60-90 sec.
70/80/80kg
2b) GHD Sit-Ups: 3×20
3) For time:
30 Muscle-Ups
Not done
4) connectivity done
Static Shaping
3×0:30 Handstand Hold*
Active Shaping
Inch Worm 40′ for form, pause at the hamstring stretch.
Skills and Drills
3×12 Shoulder Shrugs