Workout
6:30PM
Strength: Deadlift 5 RM (add 5# from last time)
135x5, 205x4, 275x3, 315x2, 335x1; 315x5
Conditioning: Sprint:
- 8 x 100 yards
Use a 3:1 rest:work ratio
Tuesday, October 30, 2012
Monday, October 29, 2012
Monday, October 29, 2012
Workout
6:30PM
Strength: Back Squat 3 x 5 (+5 lbs from last time)
45x5, 135x4, 185x3, 235x2, 255x1; 235x2x5
Shoulder Press 3 x 5 (+ 1-5 lbs from last time)
45x5, 95x4; 125x2x5, 1x3
Conditioning: As many rounds possible in 10:00:
- 5 Burpee Box Overs (20/ 15")
- 10 Kettlebell Snatches (heaviest with good form)
- 15 Air Squats
Feeling sick today and running short on time, but at least I got in there and did some work. I'll try the same weights again next week.
6:30PM
Strength: Back Squat 3 x 5 (+5 lbs from last time)
45x5, 135x4, 185x3, 235x2, 255x1; 235x2x5
Shoulder Press 3 x 5 (+ 1-5 lbs from last time)
45x5, 95x4; 125x2x5, 1x3
Conditioning: As many rounds possible in 10:00:
- 5 Burpee Box Overs (20/ 15")
- 10 Kettlebell Snatches (heaviest with good form)
- 15 Air Squats
Feeling sick today and running short on time, but at least I got in there and did some work. I'll try the same weights again next week.
Wednesday, October 24, 2012
Wednesday, October 24, 2012
Workout
5:30PM
Skill: Pull Up Practice. Spend 20 minutes working this skill.
Conditioning: For time:
- Run 1 mile
- 40 Toes to Bars
Time: 10:15
5:30PM
Skill: Pull Up Practice. Spend 20 minutes working this skill.
Conditioning: For time:
- Run 1 mile
- 40 Toes to Bars
Time: 10:15
Friday, October 19, 2012
Friday, October 19, 2012
Workout
9:30AM
Strength: Power Clean + Overhead Press 5-4-3-2-1. Work up to weights higher than you will use for "Grace". Work a Push Press or Jerk or whatever you want to warm up.
Worked up to 185
Conditioning: "Grace"
For time:
-30 Clean and Jerks (135/ 95#)
Time:5:20
Sleep
1:30AM-8AM (6.5 hours)
12PM-1PM (1 hour)
Thursday, October 18, 2012
Thursday, October 18, 2012
Workout
9:30AM
Strength: Front Squat 3x5 (add 5#)
45x5, 95x4, 135x3; 165x3x5
Floor Press 3x5 (add 1-5#)
45x5, 95x4, 135x3; 155x3x5
Conditioning: As many rounds as possible in 8:00:
- 10 Burpees
- 10 Toes to Bar
5.75 rounds
Sleep
11PM-8AM (9 hours)
9:30AM
Strength: Front Squat 3x5 (add 5#)
45x5, 95x4, 135x3; 165x3x5
Floor Press 3x5 (add 1-5#)
45x5, 95x4, 135x3; 155x3x5
Conditioning: As many rounds as possible in 8:00:
- 10 Burpees
- 10 Toes to Bar
5.75 rounds
Sleep
11PM-8AM (9 hours)
Tuesday, October 16, 2012
Tuesday, October 16, 2012
Workout
4:30PM
Strength: Deadlift 5 RM (add 5#)
135x5, 225x4, 305x2, 325x1; 310x5
Chin Ups 3x max reps @body weight
30, 15, 12
Conditioning: For time
- 4 x 400m Run
Rest 1 min between sets.
Time: 9:38
Sleep
11PM-9AM (10 hours)
4:30PM
Strength: Deadlift 5 RM (add 5#)
135x5, 225x4, 305x2, 325x1; 310x5
Chin Ups 3x max reps @body weight
30, 15, 12
Conditioning: For time
- 4 x 400m Run
Rest 1 min between sets.
Time: 9:38
Sleep
11PM-9AM (10 hours)
Monday, October 15, 2012
Monday, October 15, 2012
Workout
4:30PM
Strength: Back Squat 3 x 5 (+5 lbs from last week)
45x5, 135x4, 185x3, 230x2, 250x1; 230x3x5
Shoulder Press 3 x 5 (+ 1-5 lbs from last week)
45x5, 75x4, 95x3, 120x2, 145x1; 120x3x5
Conditioning: As many rounds as possible in 8:00:
- 8 Hang Power Snatch (95#)
- 16 1-arm Kettlebell Thrusters (#44)- 8 ea. arm
4:30PM
Strength: Back Squat 3 x 5 (+5 lbs from last week)
45x5, 135x4, 185x3, 230x2, 250x1; 230x3x5
Shoulder Press 3 x 5 (+ 1-5 lbs from last week)
45x5, 75x4, 95x3, 120x2, 145x1; 120x3x5
Conditioning: As many rounds as possible in 8:00:
- 8 Hang Power Snatch (95#)
- 16 1-arm Kettlebell Thrusters (#44)- 8 ea. arm
Sleep
1AM-2AM (1 hour)
7AM-11AM (4 hours)
Thursday, October 11, 2012
Thursday, October 11, 2012
Workout
9:30AM
Strength: Front Squat 3x5 (add 5# from last week)
45x5, 95x4, 135x3; 160x3x5
Floor Press 3x5 (add 1-5# from last week)
45x5, 95x4, 135; 155x3x5
Conditioning: Reps of 10-9-8-7-6-5-4-3-2-1 of (Partner WOD):
- Overhead Squat (95#)
- Burpee Pull up
Time:12:36
Sleep
9PM-9AM (12 hours!)
9:30AM
Strength: Front Squat 3x5 (add 5# from last week)
45x5, 95x4, 135x3; 160x3x5
Floor Press 3x5 (add 1-5# from last week)
45x5, 95x4, 135; 155x3x5
Conditioning: Reps of 10-9-8-7-6-5-4-3-2-1 of (Partner WOD):
- Overhead Squat (95#)
- Burpee Pull up
Time:12:36
Sleep
9PM-9AM (12 hours!)
Tuesday, October 9, 2012
Tuesday, October 9, 2012
Workout
6:30PM
Strength: Deadlift 5rm (add 5-10# from last week)
135x5, 225x4, 275x3, 295x2, 325x1; 305x5
Conditioning: “Jackie”
- 1000m Row
- 50 Thrusters (45#)
- 30 Pull Ups
6:30PM
Strength: Deadlift 5rm (add 5-10# from last week)
135x5, 225x4, 275x3, 295x2, 325x1; 305x5
Conditioning: “Jackie”
- 1000m Row
- 50 Thrusters (45#)
- 30 Pull Ups
Time: 8:28
Sleep
11:30PM-9AM (9.5 hours)
Monday, October 8, 2012
Monday, October 8, 2012
Workout
5:30PM
Strength: Back Squat 3 x 5 (+5 lbs from last week)
45x5, 135x4, 185x3, 225x2, 245x1; 225x3x5
Shoulder Press 3 x 5 (+ 1-5 lbs from last week)
45x5, 95x4, 115x3, 140x1; 115x3x5
Conditioning: As many rounds as possible in 7:00
- 200m Run
- Max. reps Push Ups
Sleep
12AM-2AM (2 hours)
7AM-11AM (4 hours)
1PM-4PM (3 hours)
5:30PM
Strength: Back Squat 3 x 5 (+5 lbs from last week)
45x5, 135x4, 185x3, 225x2, 245x1; 225x3x5
Shoulder Press 3 x 5 (+ 1-5 lbs from last week)
45x5, 95x4, 115x3, 140x1; 115x3x5
Conditioning: As many rounds as possible in 7:00
- 200m Run
- Max. reps Push Ups
Sleep
12AM-2AM (2 hours)
7AM-11AM (4 hours)
1PM-4PM (3 hours)
Friday, October 5, 2012
Friday, October 5, 2012
Workout
9:30AM
Strength: Power Cleans 5 x 3 (reset your weights)
45x5, 95x4, 135x3, 185x1; 155x5x3
Conditioning: As many rounds as possible in 15:00 of:
- 3 Strict Chin Ups (scale to jumping negatives)
- 6 Toes to Bar
- 9 Sumo Deadlift High Pulls (95#)
Sleep
1AM-8AM (8 hours)
11AM-12PM (1 hour)
9:30AM
Strength: Power Cleans 5 x 3 (reset your weights)
45x5, 95x4, 135x3, 185x1; 155x5x3
Conditioning: As many rounds as possible in 15:00 of:
- 3 Strict Chin Ups (scale to jumping negatives)
- 6 Toes to Bar
- 9 Sumo Deadlift High Pulls (95#)
Sleep
1AM-8AM (8 hours)
11AM-12PM (1 hour)
Thursday, October 4, 2012
Thursday, October 4, 2012
Workout
9:30AM
Strength: Front Squat 3 x 5 (begin around 70% of your 1rm)
45x5, 115x4, 135x3, 155x3x5
Floor Press 3 x 5 (begin around 75-80% of your Bench Press 1rm)
45x5, 115x4, 135x3, 165x5, 145x2x5
Conditioning: Tabata Mash Up:
- Air Squats
- Push Presses (75#)
Sleep
12AM-8AM (8 hours, restless)
9:30AM
Strength: Front Squat 3 x 5 (begin around 70% of your 1rm)
45x5, 115x4, 135x3, 155x3x5
Floor Press 3 x 5 (begin around 75-80% of your Bench Press 1rm)
45x5, 115x4, 135x3, 165x5, 145x2x5
Conditioning: Tabata Mash Up:
- Air Squats
- Push Presses (75#)
Sleep
12AM-8AM (8 hours, restless)
Tuesday, October 2, 2012
Tuesday, October 2, 2012
Workout
5:30PM
Strength: Deadlift 5rm for the day (reset weights if needed)
135x5, 225x4, 295x3, 325x1; 300x5
Conditioning: 10 Rounds for time of:
- 6 Pull Ups (Scale down to jumping pull ups)
- 8 Burpees
- 10 Box Jumps
Time: 12:20
5:30PM
Strength: Deadlift 5rm for the day (reset weights if needed)
135x5, 225x4, 295x3, 325x1; 300x5
Conditioning: 10 Rounds for time of:
- 6 Pull Ups (Scale down to jumping pull ups)
- 8 Burpees
- 10 Box Jumps
Time: 12:20
Sleep
12AM-9AM (9 hours)
11:30AM-1PM (1.5 hours)
Monday, October 1, 2012
Monday, October 1, 2012
Workout
6:30PM
Strength: Back Squat 3 x 5 (reset your weights)
45x5, 135x4, 205x3, 225x2, 240x1; 220x3x5
Shoulder Press 3 x 5 (reset weights)
45x5, 75x4, 95x3, 115x2, 135x1; 115x3x5
Conditioning: As many rounds as possible in 6:00 of:
- 8 Kettlebell Swings (#88 - Russian)
- 8 Push Ups
- 8 Bounding Broad Jumps
5 rounds
Sleep
12AM-2AM (2 hours)
7AM-11AM (4 hours)
1PM-5PM (4 hours)
6:30PM
Strength: Back Squat 3 x 5 (reset your weights)
45x5, 135x4, 205x3, 225x2, 240x1; 220x3x5
Shoulder Press 3 x 5 (reset weights)
45x5, 75x4, 95x3, 115x2, 135x1; 115x3x5
Conditioning: As many rounds as possible in 6:00 of:
- 8 Kettlebell Swings (#88 - Russian)
- 8 Push Ups
- 8 Bounding Broad Jumps
5 rounds
Sleep
12AM-2AM (2 hours)
7AM-11AM (4 hours)
1PM-5PM (4 hours)
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