140603

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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…

15 thoughts on “140603”

  1. 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.

  2. 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)

  3. 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!

  4. 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.

  5. 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

  7. 1:12, 1:15, 1:17, 1:15.
    Did 4 rounds and did 50′ handstand walk each round.

  8. 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

  9. 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

  10. 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

  11. Power
    1) 105, 120, 135×9

    Weighted sit ups 3×55#

    Cond
    1:05
    1:29
    2:08 lulz

    4:42 TWT

  12. 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.

  13. Power
    1.) 5 reps @ 155#

    Accessories
    1.) 20/21/21. Hand Release Push Ups
    2.) 50#

    Cond
    5:44 TWT

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