Friday, November 29, 2012

Workout
9AM


Strength: Front Squat 3x5 (add 5# from last time)
                Floor Press 3x5 (add 1-5# from last time)

Conditioning: As many rounds as possible in 10:00 of:
- 10 Walking Lunges/ ea. leg
- 10 Kettlebell Swings (heaviest possible)

Wednesday, November 28, 2012

Workout
6:30PM


Skill: Muscle Up Practice

Conditioning: "Chelsea"
Every minute on the minute for 30:00:
- 5 Pull Up
- 10 Push Up
- 15 Squat

Completed 20 minutes. The pushups were a killer

Tuesday, November 27, 2012

Workout
10AM


Strength: Deadlift 5 RM (add 5# from last time)
45x5, 135x5, 225x3, 295x2, 315x1
              Strict Pull Ups 3 x Max Reps between sets
8, 8, 8

Conditioning:For Time
21-15-9 reps of:
- Clean (95/65#)
- Box Jump (24"/20")

7:??

My low back was hurting today. I'll try 315 again next week.

Monday, November 26, 2012

Workout
5:30PM


Strength: Back Squat 3 x 5 (+5 lbs from last time)
45x5, 135x4, 185x3; 235x3x5
                Shoulder Press 3 x 5 (+ 1-5 lbs from last time)
125x3x5

Conditioning:  As many rounds as possible in 10:00:
- 7 Push Press (115/ 75#)
- 7 Sumo Deadlift High Pulls (115/ 75#)

6 rounds

Thursday, November 23, 2012

Workout
8AM

Strength: Push Press.  Find 3 rm
up to 185x1
Conditioning: "MANgie"
- 400m Run
- 100 Pull Ups
- 100 Push Ups
- 100 Sit Ups
- 100 Squats
- 400m Run

Done in teams of 2. Runs must be completed together while holding a 25/ 15# plate, either partner can hold the plate and it can be passed if needed. While one partner works the other holds the plate and it can not be placed on the ground.

Time: 15:18

Tuesday, November 20, 2012

Workout
10AM


Strength: Stone Shoulders.  Spend 30 min learning technique and lift something heavy
Up to 116#, failed at 173# twice

Conditioning: 3 rounds for time
- 7 Handstand Push Ups
- 9 Power Snatch (95#)
- 11 Toes to Bar

Time: 5:40

Monday, November 19, 2012

Workout
4:30PM


Strength: Overhead Squat 3-3-3-3
45,95, 115, 115, 135, 135
                 Split Jerk 1-1-1-1
95, 115, 135, 165, 185

Conditioning: As many rounds possible in 8:00:
- 8 Pull Ups
- 12 Front Squats (95/65#)
- 50ft Bear Crawl


7 rounds

Friday, November 16, 2012

Workout
9:30AM


Strength: Power Clean 5 x 3 (add 5# from last time)
45x5, 95x4, 135x3; 165x5x3

Conditioning: Challenge Number Six:
- Row 500 meters
Then:
- perform a set of 20 STRICT Pull Ups
4 minute time limit on all work

Time: 4:44

Thursday, November 15, 2012

Workout
10AM


Strength: Front Squat 3x5 (stayed at previous weight from 4 weeks ago)
45x5, 95x4, 115x3, 135x2; 165x3x5
                Floor Press 3x5 (stayed at previous weight from 4 weeks ago)
45x5, 95x4, 115x3; 155x3x5
Conditioning: As many rounds possible in 8:00:
- 15 Push Jerk@75
- 15 Burpees

Choose a weight that allows you to keep moving the entire 8 min.  Remember Push Jerks, not presses.  Double knee bend on every rep!

Tuesday, November 13, 2012

Workout
10AM


Strength: Deadlift 5 RM (add 5# from last time)
45x5, 135x4, 185x3, 225x3, 315x1

Conditioning: 21-18-15-12-9-6-3 reps for time of:
- Sumo Deadlift High Pull (95#)
- Lateral jumps, over 20" obstacle

Time: 8:27

Testing out the back after the injury. It felt good. I think next week I'll be ready to go full speed.