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Post by Kevin on Sept 1, 2014 20:46:44 GMT
9/1/14
weights day 1
flat bench 5/3/1 145x3, 155x3, 160x3
pause bench 1st weight 5x5 145x5,5,5,5,5
Incline bench 3x5 115x5, 105x5,5
add singles practice
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Post by Kevin on Sept 2, 2014 17:32:05 GMT
9/2/14 Tues
FRAN
21-15-9 Thrusters (95/65) Pullups
11:10 Rx - Now my benchmark to crush.
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Post by Kevin on Sept 11, 2014 9:57:56 GMT
9/3/14 Wed
WOD
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Post by Kevin on Sept 11, 2014 9:58:48 GMT
9/4/14 Thurs
Weights Day 3 5/3/1
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Post by Kevin on Sept 11, 2014 9:59:36 GMT
9/7/14 Sun
Summer Showdown Partner Comp w/Craig
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Post by Kevin on Sept 11, 2014 10:01:02 GMT
9/9/14 Tues
weights Week x Day1
5/3/1 Flat Bench Pause bench incline Bench
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Post by Kevin on Sept 11, 2014 10:02:24 GMT
9/10/14 Wed
99Balloons For time 11 Pull-ups 20 PushUps 11 Pull-ups 40 Squats 11 Pull-ups 20 Wall Balls 11 Pull-ups 40 DUBs 11 Pull-ups 20 Man Makers (95/65)-75 11 Pull-ups 40 Lunges 11 Pull-ups 20 Burpees 11 Pull-ups 40 GHD Sit Ups 11 Pull-ups
33:23
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Post by Kevin on Sept 11, 2014 10:08:01 GMT
9/11/14
Weights Day 2
Squat 5/3/1 105x3, 120x3, 125x3
Squat w/chains 1st weight 5x3 105+chAins 5x3
Front Squat 5/3/1 95x3, 105x3, 120x3
Pistols 5x3 gray band 5x3 ea leg
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Post by Kevin on Sept 16, 2014 10:42:45 GMT
9/12/14 Fri
CLEANS 5/3/1 95 x 3 115 x 3 125 x 3
10 Rounds - 15 Min cap 5 Squat clean (155/110)-95 10 Burpees
6 + 1
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Post by Kevin on Sept 16, 2014 10:45:07 GMT
9/13/14 Sat
51 BDay Burpees 3:19
5/3/1 Push Press 5/3/1 Jerk
51 BDay burpee do over 3:11
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Post by Kevin on Sept 16, 2014 10:47:51 GMT
9/15/14 Mon
SNATCH practice
3 rounds 10 Power Clean (BW) 21-15-9 Ring Dips
115 - 6:04 too light
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Post by Kevin on Sept 21, 2014 22:14:29 GMT
9/21/14 Sun
Weights Week 39 Day 1
Flat Bench 5/3/1 115x5, 135x5, 155x5
Pause Bench 5x5 w/1st weight 115x5,5,5,5,5
Incline Bench 3x5 95x5,5,5
Added: Dubs x120 (30x4)
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Post by Kevin on Sept 23, 2014 22:56:55 GMT
9/23/14 Tues
3 Rounds Row 200M 10 Lunges 8 Jump Squats 6 Sec Toddler
FRONT SQUAT 5/3/1
5 rounds 15 Front Rack Lunge Steps (95/65) 30 DUBS or Scaled - 90 Singles
16:42 Rx
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Post by Kevin on Sept 24, 2014 23:54:50 GMT
9/24/14 We'd
ROW 600M
TURN UP THE VOLUME
20 Min Cap 100x Burpees On your way to 100 reps you mush perform 10 BFSUs every minute on the minute
12:46 Rx
2 Mins OFF
15 Min Cap 5 rounds 50-40-30-20-10 Pull Ups Ring dips or Scale - Push Ups
137 reps Rx
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Post by Kevin on Sept 28, 2014 13:48:17 GMT
9/26/14 Fri
3 Rounds 10 GHD Back Extensions 2 Burgener 5 Jump Squats
DEADLIFT 5/3/1
20 Min AMRAP
1 Power Clean (BW) 5 Over The Box Burpees
17 rounds + 1pclean
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