Power
1) Strict Press: 1×5@75%, 1×3@85%, 1xME@95%
Accessories
1) Weighted Push-ups: 3×ME 45/25#
2) Weighted Sit-Ups: 3×10 AHAP
Conditioning
3 rounds for total working time of:
7 Hang Power Snatch 135/95#
25′ HS Walk
14 6″ Target Burpees
Rest 1:1
Do Work…
1) 105/120/135×7
a) 20/17/16
b) 45-55-55
Cond 4:46 twt
1:20/1:28/1:58
HS walks struggled on that last round.
Power:
1.) 130, 145, 160×2
Acc:
1a.)6f+1, 7f+1, 8f+1
1b.)40, 45, 45
Acc:
1:57, 1:55, 1:52 ~ TWT: 5:44 (hsw’s a mess)
Connectivity: flexibility/static shaping
Press: 125,145, 160×5
Weighted push-up: 18,12,12 deceiving!
Weighted sit-up: 75 across
Cond: TWT = 5:59
1:35
2:25 fucking HS walks
1:59
All snatches ub, felt easy. I like that!
1) Strict Press
5@75% 45kg, 3@85% 50kg, 7(ME)@95% 57.5kg
5×5@80% 50kg for volume
2) Weighted Push-ups: 3×ME 45/25#
13/13/13
3) Weighted Sit-Ups: 3×10 AHAP
40kg bell
4) Scaled to 50kg, was pretty knackered so had no intensity in me, 3min per round pretty much across.
Power: 110, 125, 140 x 3
Acc: 1) 21, 19, 18
2) 50lb x 3
Conditioning: 1:26, 1:26, 1:28
felt good on all movements
Power:
1) 105/120/135×6
Accessories:
1) 15, 14, 11
2) #70
1:12, 1:15, 1:17, 1:15.
Did 4 rounds and did 50′ handstand walk each round.
Show off…
Hahaha
Power:
1) 95, 110, 120-2
Accessories
1) @25# 17, 13, 11
2) 40, 45, 50
3) Strict pull-ups to make up for yesterday 11, 8, 6
Conditioning
2:37, 2:43, 2:41 – TWT: 8:01 @95# HSW involved lots of kick ups
M/28/#155/NorCal
Power
1. 97-110-119(6 reps)
Accessory
1. 23-21-19
2. Done with 45
Conditioning
Rd1. 2:00 (Thought I needed to break the snatches up but I didn’t)
Rd2. 1:47
Rd3. 1:42
Power
Press 135, 155, 170×4
ACC
Weighted push ups 23, 17, 15
Weighted sit up 60, 65, 65
Conditioning
1:24, 1:28, 1:30, 1:25
Power
1) 105, 120, 135×9
Weighted sit ups 3×55#
Cond
1:05
1:29
2:08 lulz
4:42 TWT
I’m calculating my 5 / 3 / ME reps by multiplying my 1 RM by the stated percentage. I’m blown away by people getting 6 reps at 95% of their 1 RM. Is this just improvement from old PRs, am I weak, or missing something in the description of the program? I usually get 1 or 2 reps on a 1 x ME at 95% because it’s so close to my 1 RM.
Turns out it was none of the above. I’m just stupid. Found the answer in the first Outlaw Power post. I’ve been using my true 1 RM not the training 1 RM which is 90% of my actual 1 RM.
Power
1.) 5 reps @ 155#
Accessories
1.) 20/21/21. Hand Release Push Ups
2.) 50#
Cond
5:44 TWT