|
Post by Admin on Oct 10, 2013 0:27:07 GMT
5:00AM For time 200x Deadlifts (135#/95#) Run 1 mile
Time: 23:00RX
11:15AMSTEEL LOG (5/3/1) (5/3/1) 115 x 5 130 x 3 150 x 2 115 x 15RP
Seated mil press 135 x 8 135 x 7RP2 135 x 9RP
(40 sec max rest) Seated DB press 40 x 30,20,15
Seated Alt DB curl 25 x 15 30 x 12RP4 35 x 8 > 30 x 3 > 25 x 3
Skullz 70 x 100
1:45 ROW 2000M 8 minutes
5:40PM POWER CLEANS 5/3/1 (3's) 120 x 3 135 x 3 155 x 3
EMOM add 1 rep 120 x 1,2,3,4,5,6,7,8,9,10
8:00PM ROW 2000M 8 minutes
|
|
|
Post by Admin on Oct 11, 2013 1:18:18 GMT
BENCH 5x5@75% (30-40 sec rest) 180 x 5,5,5,5,5
BENCH W CHAINS 2-3x7-9 (RAN) +145 x 9 +155 x 9 +165 x 10RP
BENCH 3x15-30 (40 sec rest) 135 x 25 135 x 15 135 x 15RP
Clean & Jerk 5/3/1 (5's) 100 x 5 115 x 5 135 x 5
WOD 30-20-10 Thrusters (75) 3-2-1 Rope climb (15ft)
Row 2000M 9 minutes
|
|
|
Post by Admin on Oct 11, 2013 10:45:50 GMT
Full ROM Ring Dip - 3 Rep Max
21-15-9 Push-press (135/95) Ring dips Burpees Calorie Row
Time:9:56 RX
|
|
|
Post by Admin on Oct 11, 2013 23:41:26 GMT
Full ROM Ring Dip - 3 Rep Max
21-15-9 Push-press (135/95) Ring dips Burpees Calorie Row
DEADS 5/3/1 (5/3/1) 295 x 5 335 x 3 375 x 1
DB Pendlay row 65 x 20 75 x 15 85 x 10 100 x 6RP2
|
|
|
Post by Admin on Oct 12, 2013 20:35:44 GMT
Push Press (30 sec max rest) 95 x 10,10,10,10
Push Press (5x5@75%of Steel log) 115 x 5,5,5,5,5
Snatch 5/3/1 (5's) 95 x 5 100 x 5 115 x 5
Deficit HSPUs (on 35's) 3,3,3,3,3
Muscle Ups 2,2,2,2,1
DUBs practice
|
|
|
Post by Admin on Oct 17, 2013 18:42:05 GMT
STEEL LOG 5/3/1 (Deload) 5x10 (30 sec rest) 80 x 10,10,10,10,10
Seated Mil press (3 x 4-8) 145 x 8 155 x 6 165 x 4
(2 x 8-12) 135 x 10 135 x 12RP
(40 sec max rest) Seated DB press (3 x 30,20,15) 40 x 30 40 x 20 40 x 15
Skullz (3x4-8) (40 sec max rest) 80 x 8 (6 sec negs) 80 x 6 (4 sec negs) 80 x 5 (2 sec negs)
(40 sec max rest) OH DB ext (30,20,15) 55 x 30 55 x 20 55 x 15
WOD For time: PUSH & PULL 3-6-9-12-18 Bench Press (BW) 18-15-12-9-6 SDHP (1/2 BW) End with 400M row
Time: 7:37
Scarecrow clean 4x3 w 45LB bar
Clean Complex 1 clean pull(hip thrust ) 1 clean high pull 1 full clean 3x4 Bar x 1 65 x 1 95 x 4,4,4,4
Band pull aparts
Scarecrow clean 4x3 w 45LB bar
Clean Complex 1 clean pull(hip thrust ) 1 clean high pull 1 full clean 3x4 Bar x 1 65 x 1 95 x 4,4,4,4
P 356 C 351 F 105
|
|
|
Post by Admin on Oct 18, 2013 10:11:15 GMT
WARMUP Row 500M SL 100 3 rounds: 10/5 Push ups 5 Scarecrow cleans 10 Squats 10 Ball slams
SKILL Clean & Jerk Work up to RX 5,3,3,2,1
WOD 6 RFT 6 Clean & Jerk (135/95) 6 Burpees 6 Ring dips (Scaled-Jumping ring dip)
6 rounds 6x Clean & jerk (135#/95#) 6x Burpees 6x Ring push-ups
10:24 RX
|
|
|
Post by Admin on Oct 19, 2013 10:28:15 GMT
|
|
|
Post by Admin on Oct 19, 2013 12:48:09 GMT
Lucky 7 7 rounds 7x Power clean (115#) 7x Burpees 7x KB swings (53#)
|
|
|
Post by Admin on Oct 19, 2013 14:27:03 GMT
Oly training with JT
Power Clean 5x2-3 135 x 3 155 x 3 175 x 3 185 x 3,3
Power shrug 5x2-3 225 x 3 245 x 3 275 x 3 295 x 3 315 x 3
Pull up Superset w/ leg raise 3 x 12 each
|
|
|
Post by Admin on Oct 21, 2013 11:45:01 GMT
Row 400M SL 100
5 Minutes with Cindy 5 Pull ups 10 Push ups 15 Squats
Toddler 3 x 30 sec
SKILL Double under practice 10 mins
WOD For time 100 Burpees EMOM 10 Butterfly sit ups
|
|
|
Post by Admin on Oct 21, 2013 19:51:28 GMT
BENCH 5/3/1 (5's) 145 x 5 165 x 5 185 x 10 165 x 5 145 x 20
Bench w/ chains +145 x 5,5,5,5,5
Palms in pull ups BW x 20,15,10,10
Alt DB curl 25 x 30, 20,15
Dips BW x 50,30,20
Pull aparts
PROWLER CHALLENGE
Week 4
Day One • 12, 40-yard sprints with 90/45 added pounds, 60 seconds rest between sprints.
Scarecrow clean 5x4
Clean Complex 3x4 with 95LBs
Clean and Jerk 5/3/1 (5/3/1) 115 x 5 130 x 3 145 x 1
|
|
|
Post by Admin on Oct 22, 2013 23:58:05 GMT
SQUAT 5/3/1 (5's) 205 x 5 235 x 5 270 x 2 (had to stop to be safe. HIP!)
Bottom pause squats (2 sec pause) 3-5 sets x 3-5 reps 205 x 5,5,5,5,5
BB Stiffs 135 x 10 185 x 10 205 x 10 225 x 10 235 x 8
Reverse Tabata ring L sits
Tabata GHD sit up w/ 12LB ball
DUBs PRACTICE! Until 100 reps complete
Handstand walk drills: Shoulder taps 5,5,5,5,5
Thigh touch 5,5,5,5,5
7 Rounds Muscle Ups 4,3,3,2,2,1,4 Hand Stand Push ups 5,5,5,5,5,5,5
21-15-9 Deads (225) Hand stand push ups
|
|
|
Post by Admin on Oct 24, 2013 0:55:24 GMT
Row 400 SL 100 3 Rounds 1 burgener 10 ball slam 15 ring row 20 squats
Power clean - RX Example 5,3,3,2,1
EMOM Burpee Pull ups Add 1 rep each minute - failure
5 Rounds 3 Min AMRAP 1 minute rest between rounds
3 Power clean (155/105) 6 Push ups 9 Toes to bar
DUBs practice
Olympic training (Jerk) EMOM 10 mins 2 Clean and Jerk 155 3 Burpees
|
|
|
Post by Admin on Oct 25, 2013 1:18:26 GMT
STEEL LOG 5/3/1 (5's) 100 x 5 110 x 5 120 x 5
Seated Mil press 135 x 6 145 x 6 150 x 4,4
HSPU's (25LB plate deficit) 3,3,3,3,3
Football bar MidGrip press 150 x 6 170 x 6 190 x 5,5,5
WOD
21-15-9-9-15-21 Calorie Row Kbell swing (53/35) Ring dip Double unders
18:10
Snatch 5/3/1 (3's) 95 x 3 110 x 3 120 x 3
Tabata GHD SitUps w/ med ball 12LBer
|
|