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Post by Admin on Aug 30, 2013 9:50:10 GMT
8/29/13 CHEST
11:15 AM
Flat DB flye (3 sec in stretch) 50 x 10 60 x 10 RP 3 65 x 7 RP 3 > 60 x 3 RP 2
Bench 185 x 10 > 135 x 8 185 x 8 > 135 x 7 205 x 6 > 185 x 3 > 135 x 7
Incl cable flye/press 6 x 12, 10, 8 > 5 x 4 > 4 x 5
50 pushups
12:00 WOD
Max rounds in 20 minutes 20x Burpees 5x Pull-ups 10x KB swings (53#/35#) 20x Butterfly sit-ups
7 rounds + 35 reps
2:00 CLEAN & JERK
8:00 Run 1 mile Row 2000M Run 1 mile
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Post by Admin on Aug 30, 2013 16:43:39 GMT
Loredo 6 rounds 24x Squats 24x Push-ups 24x Walking lunge steps Run 400m
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
DEADS 5/3/1 (5's) 255 x 5 295 x 5 330 x 5
Wide palms in pullups +53 x 6 +55.5 x 5 +58 x 4 +60.2 x 4 70.5 x 4
Rack deads 440 x 3, 3 445 x 3
Palms in CG pullups +70 x 4, 4
BB shrug 525 x 6, 4
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Post by Admin on Sept 3, 2013 0:57:14 GMT
Just back from Montreal. Was a GREAT time as always!
Looking forward to crushing some 5/3/1 tomorrow. Just downloaded "Beyond 5/3/1". Ohhhhh the new ideas!
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Post by Admin on Sept 3, 2013 18:51:33 GMT
Prowler Challenge – Conditioning for Weeks 9-12 Week 9
Day One • 15, 40-yard sprints with 90 added pounds, 60 seconds rest between sprints.
Day Two • 8, 40-yard sprints with 140 added pounds, 60 seconds rest between sprints. Rest 5-10 minutes. • 6, 40-yard sprints, with 90 added pounds, 60 seconds rest between sprints.
Day Three • 6, 40-yard sprints with 180 added pounds, 90 seconds rest between sprints • Rest 5-10 minutes. • 6, 40-yard sprints with 90 added pounds, 60 seconds rest between sprints.
Week 10
Day One • 15, 40-yard sprints with 90 added pounds, 60 seconds rest between sprints.
Day Two • 10, 40-yard sprints with 140 added pounds, 60 seconds rest between sprints.
Day Three • 6, 40-yard sprints with 180 added pounds, 90 seconds rest between sprints • Rest 5-10 minutes. • 4, 40-yard sprints with 140 added pounds, 60 seconds rest between sprints.
Week 11
Day One • 15, 40-yard sprints with 90 added pounds, 60 seconds rest between sprints.
Day Two • 10, 40-yard sprints with 140 added pounds, 60 seconds rest between sprints.
Day Three • 8, 40-yard sprints with 180 added pounds, 90 seconds rest between sprints • Rest 5-10 minutes. • 4, 40-yard sprints with 140 added pounds, 60 seconds rest between sprints.
Week 12
Day One • 12, 40-yard sprints with 90 added pounds, 60 seconds rest between sprints. Day Two • 12, 40-yard sprints with 90 added pounds, 60 seconds rest between sprints. Day Three - Conditioning Test • 10, 40-yard sprints with 180 added pounds with 60 seconds rest between sprints.
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Post by Admin on Sept 4, 2013 0:06:13 GMT
9/3/14
BW 185.2
Jamaica - 2 weeks (Sept 14) Rugged Maniac - 4 weeks (Sept 29) Granite State Open - 8 weeks (Oct 26) Spartan Fenway - 11 weeks (11/16) Nightmare before Christmas - 15 weeks (Dec 7) Spartan NE 49 weeks (Aug 9)
6:00 -Basic pro waffle
9:00 -1.5 scoops whey -1 scoop powdered oats -1/2 cup almond/coconut milk -Ice coffee
11:15 TRAIN
BENCH 5/3/1 (3's) RP 165 x 3 190 x 3 210 x 8 165 x 24 RP
Wide Palms in Pullups (5x ) BW x 17, 12, 10, 9, 15RP
Bench with chains (5x5) +185 x 5, 5, 5, 5, 5
EzBar curl (3x10) 70 x 10 (6 sec negs) 70 x 10 (4 sec negs) 70 x 10 (2 sec negs)
Skullz (3x10) 70 x 12 (6 sec negs) 70 x 12 (4 sec negs) 70 x 10 (2 sec negs)
Power Clean 185 x a few singles
12:00 Powerclean 1RM
WOD 3 rounds 7x Power clean (185#) 15x Push-ups 7x Sumo deadlift high pull (135#) 15x Wall ball (20#) Run 200m
TIME: 9:37
1:00 POST -1 cup Almond/cocnut milk -1.5 scoop whey -1 scoop powdered oats
2:45
Prowler Challenge – Conditioning
Week 1
Day One • 15, 40-yard sprints with 90 added pounds, 60 seconds rest between sprints.
3:15 -1 Cocotein by Isopure
3:35 -3 whole eggs -2oz natty ham -1oz 75% cheddar -2 Tblspn salsa -Carrots
6:00 -1 pack turkey -1 Tblspn MacNut oil
7:45 3 rounds of 500LB tire flips x 12 100LB keg carry x 80 ft
9:00/30 -6 oz bison -Green beens -1 Tblspn oil
P 255 C 147 F 60 Cals 2154
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Post by Admin on Sept 5, 2013 0:53:52 GMT
9/4/13
BW 181.2
4:45 -1 Grapefruit
5:00 10 Rounds for time
Sprint 100M 10 Burpees Sprint 100M 10 Pullups
Time: 19:40
6:00 -1 Isopure Cocotein
9:00 -Pro waffle -1 Tblspn npb -1 banana
11:15 SQUAT 5/3/1 (3's) 240 x 3 270 x 3 305 x 3
Bottom pause squats (2 sec pause) 3-5 sets x 3-5 reps 240 x 5, 5, 5, 5, 5
Deads (5x8 @ 70%) 275 x 8, 8, 8, 8, 8
12:15 -1 Tub Lactaid low fat cott cheese -1 Slice Ezekiel bread -1 Tblspn npb
3:00 -7 oz chicken -Broccoli -1 Tblspn Mac Nut oil
6:30 -2 scoops premium blend
8:10 WOD
3 rounds Row 400m 13x Power clean (115#/75#) 7x Thrusters (115#/75#) 13x GHD sit-ups
Time: 13:00
9:00/30 -6 oz bison -Broccoli -1 Tblspn oil
P 250 C 148 F 58 Cals 2062
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Post by Admin on Sept 6, 2013 1:27:34 GMT
9/5/14
BW 179.2
6:00 -1 pro waffle -1 Tblspn All fruit -2 cups almond milk
9:00 -1.5 scoops premium blend -1.5 scoops oat powder -1Tblspn npb -Ice coffee
11:15 SNATCH 5/3/1 (5/3/1)
100 x 5 110 x 3 125 x 1, 1 100 x 5, 5, 5, 5, 5
BEAR COMPLEX
This is one rep: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press
Do that seven times for one round.
95 x 1 round 100 x 1 round 105 x 1 round 110 x 1 round 115 x 1 round
12:15 -2 slices Ezekiel bread -4oz 75% cheddar
3:00 -4 oz salmon/tuna sashimi -1 seaweed salad
6:30 - Turkey breat
9:30 -Homeade low carb pizza
P 243 C 153 F 53 Cals 2039
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Post by Admin on Sept 7, 2013 3:10:07 GMT
9/6/13 5:00 WOD "BOSTON" HERO Workout 7/22/09 - Boston's Birthday 7 deadlifts - 225/155 22 kb snatches 53/35 (11 each arm) 9 "Slurpees" (slamball to burpee) 20/10 4 rounds for time B4B portsmouthspartankettlebellclub.blogspot.com/2013/09/b4b.html?m=17:00 PROWLER CHALLENGE Day Two • 8, 40-yard sprints with 140 added pounds, 60 seconds rest between sprints. Rest 5-10 minutes. • 6, 40-yard sprints, with 90 added pounds, 60 seconds rest between sprints. 7:00 -3 whole omega 3 eggs + 1 cup whites 9:00 -2 scoops premium blend -1 cup almond coconut milk -2 Tblspn npb 11:00 -1 Quest bar 11:15 STEEL LOG (5/3/1) (3's) 105 x 3 120 x 3 135 x 4 105 x 17RP MG CG bench 150 x 10 170 x 8 175 x 8 180 x 6 185 x 11RP T bar row 115 x 10 125 x 10 135 x 10 140 x 10 150 x 13RP Standing Alt DB curl 30 x 15 35 x 12 40 x 12RP Pull Aparts series youtu.be/BVehf-8FAxQ12:00 -2 scoops Premium Blend -1 Tblspn Coconut oil 2:30 -4 Whole Omega 3 eggs -7 Slices ham 6:00 -Chicken ceaser at McyDs w/ extra chicken -Black ice coffee 7:00 WOD FRAN TIME: 2:40 PR by 5 seconds Take it! 11:00 -1 bison steak -1 omega 3 egg -Salsa -Broccoli -Oil
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Post by Admin on Sept 8, 2013 14:05:42 GMT
9/7/13
BW 177.2
7:30 - 1 Quest PB&J
8:00 DEADS 5/3/1 (3's) 275 x 5 310 x3 350 x 3
Front squats 5/3/1 (5's) 120 x 5 140 x 5 155 x 5
120 x 10, 10, 10, 10, 10
Power clean 5/3/1 (5's) 115 x 5 125 x 5 140 x 5
PROWLER CHALLENGE
Day Three • 6, 40-yard sprints with 180 added pounds, 90 seconds rest between sprints • Rest 5-10 minutes. • 6, 40-yard sprints with 90 added pounds, 60 seconds rest between sprints.
9:15 -3 omega eggs -1 oz 75% cheddar -4 slices ham -1 Tblspn salsa
11:30 -5 oz chicken -2 flax tortilla's -1/4 FF mozz -2 Tblspn salsa
2:30 -2 scoops whey -1 cup almond milk -2 Tblspns npb
8:30 -16 oz NY strip -Ceaser salad -broccoli
P 232 C 85 F 119 Cals 2218
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Post by Admin on Sept 9, 2013 2:19:53 GMT
9/8/13
BW 178
9:00 -3 whole omega eggs -1 slice turkey bacon -1oz 75% cheddar
11:00 -2 tspn macnut oil -2 scoops premium blend -1 cup coconut almond milk
3:00 -Huge turkey cob salad
5:30 -1 Quest bar -black coffee
7:00 -2 scoops premium blend -1/4 cup cashews
MACROS PRE REFEED P 196 C 60 F 77 CALS 1637
7:00 PRE REFEED WEIGHT = 181.2
Chocolate Fries Spinach pie Cheese sticks Chile bites Pizza Icecream Cookies
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Post by Admin on Sept 10, 2013 0:38:42 GMT
9/9/13
BW 183.6 POST REFEED
5:00 5 rounds 50 Feet Overhead walking lunge (45#25#) 21x Burpees
6:45 Week 2 PROWLER CHALLENGE
Day One • 15, 40-yard sprints with 90 added pounds, 60 seconds rest between sprints.
7:15 -2 omega eggs -1 cup whites -4 slices turkey -1 Tblspn npb
9:00 -2 scoops PBW -2 Tblspn npb
11:15 BENCH 5/3/1 (5/3/1) + RP 175 x 5 200 x 3 225 x 6 175 x 18RP
Wide Palms in Pullups (5x Failure+RP) BW x 20, 15, 10, 10, 17RP
Bench with chains (3-5x5) +190 x 5, 5, 4, 3, 3
EzBar curl (3x10) 75 x 10 (6 sec negs) 75 x 10 (4 sec negs) 75 x 10 (2 sec negs)
Skullz (3x12) 75 x 12 (6 sec negs) 75 x 12 (4 sec negs) 75 x 10 (2 sec negs)
12:00 -2 scoops PBW -2 Tblspns npb
3:00 -6 oz chicken -broccoli -1 Tblspn Coconut oil
6:00 -2 scoops PBW -2 cup almond coconut milk -1 Tblspn macnut oil
9:00 -12 oz steak -broccoli -1 Tblspn oil
P 315 C 48 F 133 Cals 2606
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Post by Admin on Sept 11, 2013 1:07:11 GMT
9/10/13
BW 178.6
6:00 -3 omega eggs -2 slices turkey bacon -1 oz 75% cheddar -2 Tblspn salsa -2 cups coconut almond milk
9:00 -2 scoops PBW -2 Tblspns NPB
11:15 SQUAT 5/3/1 (5/3/1) 255 x 5 290 x 3 325 x 1
Bottom pause squats (2 sec pause) 3-5 sets x 3-5 reps 255 x 5, 5, 5, 5, 5
Rack Deads (5x5@75%) 295 x 5, 5, 5, 5, 5
5 RFT
7 REPS BEAR COMPLEX (95#/65#) 1. Power clean 2. Front squat 3. Pushpress 4. Back squat 5. Pushpress (7 complete reps/rotations = 1 round)
Run 400M
Time: 18:10
TABATA GHD situps (did Monday)
1:00 -2 scoops PBW -1 Tblspn Coconut oil -2 cups coconut almond milk
1:15 Day Two • 10, 40-yard sprints with 135 added pounds, 60 seconds rest between sprints. (IN THE RAIN!)
2:30 -McyDs chicken ceaser w xtra chicken
6:15 -1 quest bar -1 can tuna -1 Tblspn macnut oil
9:00 -8 oz chicken -1 Tblspn oil -Mixed veggies
P 298 C 54 F 122 Cals 2467
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Post by Admin on Sept 12, 2013 10:05:50 GMT
9/11 (NEVER FORGET) BW 178.4 5:00 9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (170# / 120#) 11 Push Jerks (110# / 75#) 2001m Row or 2001m Run (1.25 miles) ******If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning. The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center. I assure you, there are thousands of Islamic extremists that are actively planning and would execute far worse attacks that this. We must not forget and we must remain vigilant as a nation; this threat has not subsided. 7:00 4 omega eggs 1 cup whites 9:00 2 cups almond milk 2 scoops pbw 2 Tblspn npb 11:15 STEEL LOG (5/3/1) (5/3/1)+RP 115 x 5 130 x 3 145 x 3 115 x 15RP MG CG bench (5x4-10)+RP 170 x 10 175 x 8, 7, 6, 11RP T bar row (5x6-10)+RP 135 x 10 145 x 10 155 x 8, 8, 12RP Standing Alt DB curl (3x?)+RP 35 x 10 40 x 10 45 x 8 > 40 x 3 > 35 x 3 Pull Aparts series youtu.be/BVehf-8FAxQ12:15 1 Quest bar 1 cup almond milk 1 scoop pbw 2:00 Day Three • 6, 40-yard sprints with 185/90 added pounds, 90 seconds rest between sprints • Rest 5-10 minutes. • 4, 40-yard sprints with 135/70 added pounds, 60 seconds rest between sprints. 4:00 1/4 cup cashews 6 oz chicken Broccoli 1 Tblspn coconut oil 6:45 4 oz 75% cheddar 2 Tblspn npb 9:15 12 oz strip steak Broccoli 1/4 cup cashews P 292 C 62 F 128 Cals 2507
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Post by Admin on Sept 13, 2013 1:06:34 GMT
9/12/13
BW 177.6
6:00 3 omega eggs 1/4 cup whites 1 oz 75% cheddar 2 slices turkey bacon 2 Tblspn salsa 2 cups coconut almond milk
9:00 2 scoops PBW 2 cups almond milk 2 Tblspn npb
11:15 DEADS 5/3/1 (5/3/1) 295 x 5 330 x 3 370 x 1
Front squats 5/3/1 (3's) 130 x 3 150 x 3 165 x 3
Front squats (5x8@70%) 130 x 8, 8, 8, 8,
Power clean 5/3/1 (3's) 115 x 3 135 x 3 150 x 3
BONUS Clean & Jerk 5/3/1 (5's) 95 x 5 110 x 5 125 x 5
12:30 1 Quest bar
3 rounds 15x Squat jumps 30x Burpees 15x Squat jumps 30x Back extensions 15x Squat jumps 30x Push-ups 15x Squat jumps 30x GHD Sit-ups 15x Squat jumps 30x Lunges 15 Squat jumps 30x Pull-ups
30:57
1:50 1 pk Hormel honey ham 1 Tblspn coconut oil
4:00 6 oz chicken Broccoli 1 Tblspn macnut oil
6:30 4 oz 75% cheddar 2 Tblspn npb
9:30 2 bison steaks Broccoli
P 331 C 68 F 91 Cals 2349
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Post by Admin on Sept 23, 2013 2:25:18 GMT
Jamaica week.
Nutrition = Jerk chicken and more jerk chicken
SATURDAY Smith bench Machine press DB flye Cable flye
5RF Run 400M 25 Burpees Run 400M 20 Burpeess Run 400M 15 Burpees Run 400M 10 Burpees Run 400M 5 Burpees
MONDAY
Pullups Machine pulldowns Smith OH press Cable row SeatedDB press Plate shrug Machine OH press Cable rear delts DB curl DB tri ext Cable curl Cable pushdown
1RFT 300 Jump rope Run 1 mile 100 Burpees 100 Pushups 100 BFSUs
TUESDAY
Smith bench 5x4-10 Pullups 5xfaure Smith OH press 5x4-10
WEDNESDAY
Smith squat 5x4-10 Smith rack deads 5x4-10
Treadmill 20 min interval run
FRIDAY Smith OH Press 5x4-10 Smith BB row 5x4-10 Smith CG press 5x4-10
DB FRAN 21-15-9 45LB DB Thrusters Pullups
SUNDAY BEACH WOD
5RFT
20 Burpees Swim to Buoyes and back Run to palm tree and back AWESOME!
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