A. BS @40x1; 2-4x5; Rest 2-3 minutes
225# - 4
285# - 4, 4, 4
315# - 4
B. Split jerk; 3,3,3; Rest 2 minutes - from blocks
185
+
45 minute AMRAP
500 meter row
10 unbroken HSC 155# - bar may not touch the ground once you start, or you must start over
Monday, April 20, 2015
Wednesday, April 8, 2015
4/8/15
A. DB Bench Press @4040; 5-7x4; Rest 90 seconds
80#
B1. Ring dips @3030; AMRAP (-2) x4; Rest 60 seconds
7
B2. Strict pull up; 90 second AMRAP x4; Rest 2 minutes
15
+
12 minutes @ 80%
800 meter run
10 box jump overs 24"
7 ring rows
- all rounds within 5 seconds or terminate the workout. Log pace per round
4:55
5:05
80#
B1. Ring dips @3030; AMRAP (-2) x4; Rest 60 seconds
7
B2. Strict pull up; 90 second AMRAP x4; Rest 2 minutes
15
+
12 minutes @ 80%
800 meter run
10 box jump overs 24"
7 ring rows
- all rounds within 5 seconds or terminate the workout. Log pace per round
4:55
5:05
Tuesday, April 7, 2015
4/7/15
A. BS @40x1; 4-6x5; Rest 2-3 minutes
225# - 6, 6, 6, 6,
B. Push Jerk @30x1; 2-3x5; Rest 2-3 minutes
155# - 3, 3, 3, 3, 3
+
35 minute AMRAP
750 meter row
25 wallballs 20# 10'
10 HSPU
10 pull ups
5 + 3 HSPU
225# - 6, 6, 6, 6,
B. Push Jerk @30x1; 2-3x5; Rest 2-3 minutes
155# - 3, 3, 3, 3, 3
+
35 minute AMRAP
750 meter row
25 wallballs 20# 10'
10 HSPU
10 pull ups
5 + 3 HSPU
Thursday, April 2, 2015
4/2/15
A. HPC; 3,3,3,3; Rest 2-3 minjtes 85% of 1RM
195#
B. Pendlay row; 6-8x4; Rest 2 minutes
195# - 8, 8, 8, 8
+
4 sets 80%
12 chin ups
15 push ups
400 meter run
Rest 2-3 minutes
- all sets within 5 seconds or terminate workout
2:43
2:43
2:43 could not believe that!!
2:39
195#
B. Pendlay row; 6-8x4; Rest 2 minutes
195# - 8, 8, 8, 8
+
4 sets 80%
12 chin ups
15 push ups
400 meter run
Rest 2-3 minutes
- all sets within 5 seconds or terminate workout
2:43
2:43
2:43 could not believe that!!
2:39
Wednesday, April 1, 2015
4/1/15
A. DB Bench Press @60x1; 3-5x5; Rest 90 seconds
50# - 5
65# - 5, 5, 5, 5
B1. Ring dips @3030; AMRAP (-2) x4; Rest 60 seconds
7, 8, 7, 6
B2. Strict pull up; 90 second AMRAP x4; Rest 2 minutes
19, 17, 15, 17
+
12 minutes @ 80%
600 meter row
8 burpee over rower
5 pull ups
- all rounds within 5 seconds or terminate the workout. Log pace per round
3:30
3:28
3:30
50# - 5
65# - 5, 5, 5, 5
B1. Ring dips @3030; AMRAP (-2) x4; Rest 60 seconds
7, 8, 7, 6
B2. Strict pull up; 90 second AMRAP x4; Rest 2 minutes
19, 17, 15, 17
+
12 minutes @ 80%
600 meter row
8 burpee over rower
5 pull ups
- all rounds within 5 seconds or terminate the workout. Log pace per round
3:30
3:28
3:30
Tuesday, March 31, 2015
3/31/15
A. BS; 20 reps with your 10RM - must go unbroken, video entire set
B. Push Press @30x1; 4-6x5; Rest 2-3 minutes
115# - 6, 6, 6, 6, 6
+
35 minute AMRAP
800 meter run
100 meter farmer walk 2 pood
40 DU
7 wall walks
4 + 20m FW
B. Push Press @30x1; 4-6x5; Rest 2-3 minutes
115# - 6, 6, 6, 6, 6
+
35 minute AMRAP
800 meter run
100 meter farmer walk 2 pood
40 DU
7 wall walks
4 + 20m FW
Wednesday, March 25, 2015
3/25/15
A. HPC; 3,3,3,3; Rest 2-3 minjtes 85% of 1RM
195#
B. Pendlay row; 4-6x5; Rest 2 minutes
DNF - Tweaked my left side batting (Twisting explosively to to the left) on Sunday. Did not feel good.
+
4 sets 80%
6 strict chin ups
12 yoga push ups
300 meter run
Rest 2-3 minutes
- all sets within 5 seconds or terminate workout
2:22
2:19
2:13 - Discontinued
195#
B. Pendlay row; 4-6x5; Rest 2 minutes
DNF - Tweaked my left side batting (Twisting explosively to to the left) on Sunday. Did not feel good.
+
4 sets 80%
6 strict chin ups
12 yoga push ups
300 meter run
Rest 2-3 minutes
- all sets within 5 seconds or terminate workout
2:22
2:19
2:13 - Discontinued
Subscribe to:
Posts (Atom)