Wednesday, December 11, 2013

Strength: Back Squat 2-2-2-2-2
225-245-275-295-315x1

WOD: 7 rounds for time:
- Max Rep Overhead Squats (50% of 1RM Snatch)
- 7 Burpee Box Jump

Tuesday, November 19, 2013

Workout
3PM

SWOD

Front Squat 5RM. up to 205#. Lost the fourth rep forward.

Shoulder Press 5RM. up to 140#

DWOD
3 rounds

10 x20m sprints

Thursday, November 14, 2013

Workout
2PM

Front Squat 1, 1, 1, 1, 1
165, 185, 205, 225, 235 (fail, too short of rest?)

Press 2 RM
up to 145x2, 150x1

Death by 15 yards
With a continously running clock sprint one 15 yard distance, two 15 yard sprints distances the second minute, three 15 yards distances the third minute...continuing as long as you are able.

7 rounds. All out sprints.

Monday, November 11, 2013

Workout
7:30PM

SWOD
BB Weighted Step Ups 3x12 (6 each leg)@95#
Floor Press 5 RM(185), 2x5 @ (170)

DWOD
blah

Thursday, November 7, 2013

Workout
4PM

SWOD
Push Press 3 RM (up to 165), 1 x max reps @ 80% of 3 RM (135x12)

DWOD
Complete 8 rounds:
Squats @ 80% (235#) of final set from last Thursday - 2 reps
Dynamic Push Ups - 10 reps

Friday, October 25, 2013

Workout
10AM

SWOD
Rack Pull 3RM. Worked up to 345#

DWOD
Sindy

5 Strict Pull Ups
7 Push Ups
10 40# Sandbag slams

Thursday, October 24, 2013

Workout
11AM

Strength

Floor Press 3x5@135

This was super light but didn't want to aggravate my shoulder which is finally feeling a little better.

DWOD
Squat Clusters
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. For set 2 & 3, attempt to use 95% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible during each rep.
When it says 4-6 reps, what does that mean? It means, if during a set you fail on rep 5, but have completed 4 good reps, your set is done. If you get done with rep 5 and it looked fast and you feel good, take rep 6. This is what is meant by 4-6 reps.
This is a repeat of last Thursday. Nothing has changed other than you have had exposure to the workout and should understand how to attack this workout.

I did the first set at 295# and just did singles. The bar speed was slow, so i dropped to 275# for final 2 sets for singles.

Rest 5-10 minutes then complete...
10 x 10 Meter Flying Starts (rest 45 seconds between effforts)
*Take 10 meters to accelerate, you should be at full speed by the time you hit your 10 yard start.