160425 – KF

Screen Shot 2016-04-22 at 9.38.05 AM.png

We’re going to be following a Kendrick Farris-style template for a while.  It’s basically a high-rep conditioning/drill phase, followed by a strength phase, and finally a power phase.  Prepare for the DOMS.

Outlaw

BBG

  1.  2×10 T&G Snatch @50%
  2. 2×10 T&G C&J @50%

Strength – alt for 2 sets each

1a.  10x Back squat @60%

1b.  10 Pushpress @60%

Cond

7min AMRAP of…

7x KBS

7x Burpee

 

Advertisements
Standard

160422 – Sabatical

Screen Shot 2016-04-21 at 9.31.35 AM.png

It’s been one thing after another the past few months and I’ve no clue who’s still in, but I’ve been away far too long.  Hopefully the springtime will gather the Outlaw tribe once again.  I’ll be here 6am MWF slamming bars and trying to regain some lost fitness.  My barbell is calling and I must go.

Outlaw

BBG

  1. 1×5 Pow snatch @50%
  2. 1×5 Pow C&J @50%

Strength

  1. 2×5 squat @65%
  2. 1×5 DL @65%

Cond

30/30 AirDyne for 5min.  30s sprint/30s rest

Standard