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Post by Admin on Dec 10, 2013 19:33:04 GMT
SNATCH 5/3/1 (5's) 90 x 5 105 x 5 120 x 5 90 x 10,10,10
Snatch pull 135 x 3 155 x 3 175 x 3
WOD
For Time: 30 HSPU 40 Pullups 50 KBell swings 60 T2B 70 Burpees
20:00
Front squat 5/3/1 (5/3/1) 140 x 5 160 x 3 180 x 1 140 x 5,5,5,5,5
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Post by Admin on Dec 12, 2013 10:25:42 GMT
5:00AM WOD
52 x G2OH (135) 11:00
11:15 & 12:30 SHEIKO WEEK 1 , DAY 2
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Post by Admin on Dec 16, 2013 16:57:37 GMT
5:00AM WOD
8 RFT Row 200M 30 Ring Dips 15 Burpees 20 Deadlifts
40:35
11:15 BENCH 5/3/1 (5's) 150 x 5 175 x 5 195 x 6
Incl Bench 185 x 5,4,4
Flat bench w/2 sec pause 165 x 6 185 x 6 195 x 5
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Post by Admin on Dec 19, 2013 16:23:26 GMT
5:00AM 5 Rounds 8 Power Cleans (155) 16 Burpees
12:00 mins
PUSH PRESS 5/3/1 (5's) 110 x 5 125 x 5 140 x 5 110 x 10,10,10,10 (30 sec max rest)
Alt DB curl 30 x 10 35 x 8RP3 35 x 12RP
Seated DB press 45 x 10 (6 sec negs) 45 x 10 (4 sec negs) 45 x 10 (2 sec negs) 45 x 12 (1 sec negs)
Skullz 70 x 10 (6 sec negs) 70 x 10 (4 sec negs) 70 x 10 (2 sec negs) 70 x 10 (1 sec negs)
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Post by Admin on Dec 26, 2013 20:45:34 GMT
PUSHPRESS 5/3/1 (3's) 115 x 3 135 x 3 150 x 3
115 x 8,8,8,8,8
T bar row 135 x 8 145 x 8 155 x 8 160 x 8 170 x 8
Ring dips BW x 8 +25 x 8 +35 x 8,8,8
Ring pull ups (striict ) BW x 6,6,6,6,6
8 rounds 12 wallballs 12 boxjumps 10 BFSUs EOMOM
10:47
Nutrition = FAT
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Post by Admin on Dec 27, 2013 11:04:42 GMT
5:00AM
DEADS 5/3/1 (3's) 260 x 3 295 x 3 335 x 3
5 Rounds For Time: 3 Deads (315) 5 HSPUs 7 Burpees
Time: 5:26
Palms in pull ups BW x 15 BW x 10 RP 6 BW x 17 RP
DB Row 85 x 10 85 x 10RP6 85 x 17 RP
11:00
SNATCH 5/3/1 (5/3/1) 105 x 5 120 x 3 135 x 1
Bench (40 sec max rest between sets) 155 x 10 (6 sec negs) 155 x 10 (4 sec negs) 155 x 8RP2 (2 sec negs) 155 x 10 (1 sec negs)
POWER CLEAN 5/3/1 (5's) 120 x 5 135 x 5 155 x 5
Incl cable flye/press (30 sec max rest) 5 x 30 5 x 20 5 x 15 5 x 10 > 4 x 6 > 3 x 6
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Post by Admin on Dec 28, 2013 15:08:17 GMT
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Post by Admin on Dec 28, 2013 15:09:41 GMT
2 Rounds for time
Row 20 cals 30 wall balls 20 T2B 30 box jump 20 SDHP 30 burpees 30 OH press --------------- Row 20 cals (buy out)
29:00
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Post by Admin on Dec 30, 2013 10:08:13 GMT
BW 195.8 (POST CHEAT)
FOREVER 21!
3 Rounds of:
3 Power Cleans (135/95) 7 Front Squats (135/95) 3 Thrusters (135/95) 7 Push Press (135/95) 3 Squats 7 Push Ups 3 Burpees 7 Pull ups 3 Burpee Pull Ups
8:30RX Visit to SnowBank
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Post by Admin on Dec 30, 2013 18:02:59 GMT
BENCH 5/3/1 (5/3/1) 175 x 5 195 x 3 220 x 6
Incl Bench 185 x 6 195 x 6 205 x 4
Flat bench w/ chains +165 x 6 +185 x 5 +185 x 5
EzBar curl 90 x 6 100 x 6 100 x 6
Seated Alt DB curl 45 x 6 50 x 6
+
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Post by Admin on Dec 31, 2013 18:46:31 GMT
SQUAT 5/3/1 (5/3/1) 245 x 5 275 x 3 310 x 3
Squat w/chains +225 x 6 +245 x 5,5
Front squat 5/3/1 (5's) 135 x 5 145 x 5 165 x 5
3 Rounds 12 Bear Complex (115) 31 pull ups 20 Burpee box jump 13 HSPUs
18:00 mins
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Post by Admin on Jan 1, 2014 23:45:24 GMT
HAPPY NEW YEAR! Off day today. Just chilln ' with Lili Cleaned up the diet. GAME ON!
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Post by Admin on Jan 3, 2014 1:19:42 GMT
PUSH PRESS 5/3/1 (5/3/1) 125 x 5 140 x 3 160 x 6
Seated Mil press 135 x 6 145 x 6 155 x 6
Split Jerk 125 x 5 140 x 3 160 x 4
Ring Dip w/weight +35 x 6 +45 x 6 +50 x 6 +60 x 6 +65 x 5
SNAKE
15-14-13-12-11-10-9-8-7-6 Wall balls Box Jumps OH squat GHD Kbell swing
28:00
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Post by Admin on Jan 3, 2014 21:18:12 GMT
Today. Did Sheiko Day 3 Little later hit deads 5/3/1
Macros will be posted starting Monday. Will be: P 250g C 250g F 70g
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Post by Admin on Jan 4, 2014 14:36:47 GMT
SNATCH 5/3/1 (5's) 95 x 5 110 x 5 125 x 5
3 Rounds for time: 9 Snatch (95) 15 Wall balls (20)
3:33
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