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Post by Admin on Oct 27, 2014 17:12:04 GMT
First day back POST COMP. GRANITE STATE OPEN 3rd Masters 5th Open
SHEIKO 29 WEEK 1 DAY 1
5 rounds (10 Min Cap) 12 OH Squat (95/65) 21 Burpees
9:52 RX
3 Minutes OFF
7 Min AMRAP 7 Power Cleans 7 Burpee PullUps
70 RX
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Post by Admin on Oct 29, 2014 16:22:20 GMT
SQUAT SNATCH PRACTICE 75 x 1 75 x 1 95 x 1 105 x 1 115 x 1 125 x 1 130 x 1 135 x 1 140 x 1 140.5 x 1 141 x 1 141.5 x 1 145 x 1 150 x 1
FRONT SQUAT 165 x 5 190 x 5 215 x 5
PISTOLS BW x 5 +35 x 5,5
4 rounds (10 Min Cap) 5 Power Snatch - Hang Snatch (95/65) 15 Squats 20 Ring Dips
5:00RX
3 Mins OFF:
5 rounds (10 Min Cap) 20 Wall ball (20/16) 20 KB swings (53/35) 20 Box jumps (24/20)
180RX
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Post by Admin on Oct 29, 2014 16:22:51 GMT
DAY OFF
100 GHD SIT UPS DUBs practice. UHG
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Post by Admin on Nov 3, 2014 19:04:38 GMT
SNATCH 5/3/1 95 x 5 110 x 5 125 x 5
4 Min AMRAP 1 Deadlift (2x BW) 6 T2B
3 Mins OFF:
4 Min AMRAP 2 Power Clean (85% BW) 6 PullUps
3 Mins OFF:
4 Min AMRAP 3 Power Snatch (75% BW) 6 OTB Burpees
Total = 139 RX
FLAT BENCH 5/3/1 210 x 5 240 x 3 265 x 1
LOW INCL BENCH 205 x 5 210 x 5 215 x 5
FLAT BENCH (2 second pause) 215 x 3,3,3
SEATED ALT DB CURL 40 x 6,6,6,6
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Post by Admin on Nov 6, 2014 18:44:40 GMT
SHOULDER REHAB
STRICT PRESS 95 x 3 105 x 3 115 x 5
PUSH JERK 95 x 3 105 x 3 115 x 5
SPLIT JERK 95 x 3 105 x 3 115 x 5
PRESS MEDLEY G2OH BB 155 DB 55 BB 175 STEEL LOG 155 (FAIL)
DEFICIT HSPUs ON 2, 10LB plates X 4,4,4
RING DIPS W/ WEIGHT +75 x 5,5
SEATED OH DB EXT (4 sec Negs) 75 x 5 80 x 5
12 Min AMRAP 5 Ground to overhead (85% BW) 10 Pull Ups 15 Box Jumps
95RX
1 round 15 Clean & Press/Jerk/Split (65% BW) 5 rounds of: -5 T2B -10 Push Ups -15 Squats 10 Clean & Press/Jerk/Split 4 rounds of: -5 T2B -10 Push Ups -15 Squats 5 Clean & Press/Jerk/Split 3 rounds of: -5 T2B -10 Push Ups -15 Squats
13:33RX
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Post by Admin on Nov 8, 2014 1:00:51 GMT
HANG POWER CLEAN 5/3/1 or 1-3 RM 5/3/1
3 Min Bench AMRAP (75%BW) Strict Pull Ups AMRAP
2 Mins OFF
5 Min AMRAP 3 Burpee Pull Ups 5 Power Cleans (75%BW) 7 Clapping Push Ups
2 Mins OFF
7 Min AMRAP 3 Thrusters (75%BW) 5 Pendlay Row (75%BW) 7 OTB Burpees
224 RX
DEADLIFT 5/3/1 300 x 3 340 x 3 385 x 3
RING PULL UP W/WEIGHT BW x 5 +25 x 5 +35 x 3,3
PENDLAY ROW 155 x 5 165 x 5 175 x 5 185 x 5
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Post by Admin on Nov 10, 2014 17:27:26 GMT
BENCH 5/3/1 185 x 5 215 x 5 240 x 5
2:30 Time Cap Row 30 Cals AMRAP Bench (#'s listed at CFNR) 17 Reps Immediately followed by 20 Pull Ups 30 Burpees 40 Snatch (95/65) 50 T2B 60 OH BB Lunges (95/65) 70 BFSUs
CRX = C2B Pull Ups # 115/65 Burpees OTB
189 CRX
FLAT BENCH (2 second pause) 185 x 5,5,5
BENCH W CHAINS +165 x 5 +185 x 5, 5
SEATED ALT DB CURL 45 x 6,6,6
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Post by Admin on Nov 10, 2014 17:28:24 GMT
8 Mins Burpee DodgeBall
THRUSTER 90 sec AMRAP 135 x 24
INTENSITY TEAM WOD
5 ROUNDS 22 Burpees 19 Pull Ups 7 HSPUs 9 Thrusters (115/75)
With MO
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Post by Admin on Nov 25, 2014 2:21:02 GMT
BENCH 5/3/1 215 x 5 240 x 3 270 x 1 1 Round 10 PullUps 19 Burpees 58 BB ManMakers (95/65) 14:00 CRX 2 Mins OFF: 5 Min AMRAP 7 Pull Ups 5 T2B 3 Clean/HangClean/Overhead Complex (135/95) 4 Rounds RX. (BACK . ) CRX= C2B OTBox Burpees BBMM #115/75 FLAT BENCH (2 second pause) 215 x 3,3,3 Chest Workout A (Hypertrophy Week 1 = 15,12) Flat Bench Press 135 x 15 155 x 12 Incline DB Press 65 x 15,12 Flat DB Flyes 35 x 15 45 x 12 Incl Cable Flye/Press 6 x 15 7 x 12 Alt DB Curl 25 x 15 35 x 12 Conc Curl 25 x 15 30 x 12
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Post by Admin on Nov 26, 2014 21:42:23 GMT
DEADLIFT 280 x 5 325 x 5 365 x 5
RING PULL UPS W WEIGHT BW x 5 + 40 x 5,5,5
PENDLAY ROW 200 x 5,5,5
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Post by Admin on Nov 26, 2014 21:43:11 GMT
STRICT PRESS 5/3/1
SPLIT JERK 5/3/1 or 1-3 RM
Advanced Skill: Box jump REBOUND
20 Min AMRAP 15 Box Jumps (24/20) 30 Burpees 15 Box Jumps 30 Push Ups 15 Box Jumps 30 Calorie Row 15 Box Jumps 30 GHD SitUps 15 Box Jumps 30 OH Plate Lunges (45/25) 15 Box Jumps 30 PullUps
CRX = Box (30/24) Deficit pushups (on 25's) GHD w/ 20/14 LB Ball C2B
1 round CRX
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Post by Admin on Dec 8, 2014 18:14:22 GMT
BENCH 5/3/1 205 x 3 230 x 3 260 x 1
135 x 12 (6 sec negs) 155 x 10 (4 sec negs) 175 x 8 (2 sec negs) 175 x 8 (1 sec negs)
FLAT DB FLYE (4 sec in stretch) 35 x 20 40 x 15 45 x 10 50 x 8
INCL CABLE FLYE/PRESS 6 x 20 7 x 15 RP 5 8 x 10 > 7 x 5 > 6 x 5
ALT DB CURL 20 x 20 25 x 20 30 x 15 35 x 12 40 x 10 > 35 x 5 > 30 x 5
SEATED CABLE PRESS/FLYE 6 x 20 7 x 15 8 x 10 > 7 x 5 > 6 x 5
CONC CURL (R-L RP) 25 x 15,12,10
CABLE CURL 8 x 12 (6 sec negs) 9 x 10 (4 sec negs) 10 x 8 > 9 x 4 > 8 x 3 (2 sec negs)
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Post by Admin on Dec 8, 2014 18:15:06 GMT
HANG SQUAT SNATCH - 15 Singles (20 Mins) Up to 155
20 Min AMRAP 10 Pull Ups 20 Power Snatch (95/65) 30 DUBs
CRX = C2B #115/75
2 Rounds CRX DUBS!! Uhg
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Post by Admin on Dec 15, 2014 17:08:29 GMT
GAINZ FOR STRENGTH FEST DAY 1
BENCH 5/3/1 220 x 5 245 x 3 275 x 1
Strength Fest ROW/BENCH 2:30 CAP Row 30 Cals Bench AMRAP (#185) 21RP
Zimmerman 25 Min AMRAP 11 C2B 2 Deadlift (315/225) 10 HSPUs
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
128 RX
PENDLAY ROW 130 x 3 150 x 3 165 x 8 130 x 24RP
FLAT DB FLYE (4 sec in stretch) 35 x 10 45 x 10 55 x 10 60 x 7
BAND PULL APARTS Blue x 15,15,15,15,15
TABATA GHD 42 Reps
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Post by Admin on Dec 15, 2014 22:04:09 GMT
SQUAT SNATCH 100 x 5 115 x 5 130 x 4 135 x 1 145 x 1
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