Tuesday, April 30, 2013

Workout
5PM

Strength
Deadlift 5RM
95x5, 155x4, 225x3, 315x1, 305x5

Conditioning
12:00 AMRAP
10 dumbbell swings LT @ 15#
10 dumbbell swings RT @15#
40ft yoke carry @ +140

Grip was starting to give out on on the last two reps of deadlift. Right shoulder was locking up every few reps.

Monday, April 29, 2013

Workout
8:30PM

Back Squat
95x5, 115x4, 135x3, 185x3, 235x2, 235x3x5

Shoulder Press
65x3x5

Conditioning
21-15-9

floor Press @95#
Ring Dips

My right shoulder is still bothering me. This is my first attempt in two weeks at using it. I went really light and plan to use linear progression until I get back to my normal weights. If I used perfect form, the press didn't hurt. The ring dips were horrible and I didn't finish the workout.

Thursday, April 25, 2013

Workout
8:30PM

Strength
Squat 3x5
45x5, 95x4, 205x3, 225x3x5

Conditioning
21-15-9
Back Squat @105
Box Jump

Tuesday, April 23, 2013

Workout
9PM

Crossfit Football Amateur

Strength:
Deadlift 5RM
155x5
225x4
295x2
315x1

Work set:
295x5

Conditioning:
5 rounds
Max Rep Push ups
1/2 gasser

Friday, April 19, 2013

First workout at home with the new weights. My right shoulder is still not right so I'm trying to give it some rest.

Deadlift
95x5, 185x3, 295x3, 355x0, 0, 315x2

First time deadlifting heavy in a long time and I just was not feeling strong.

Wednesday, April 17, 2013

Strength:  Front Squat 3-3-3-1-1-1
95x5, 115x3, 135x3, 190x3, 200x3, 210x3, 215x1, 225x1, 235x1

WOD:  3 rounds for QUALITY:
- 500m Row / 400m Run
- 12 Deadlifts (225/155#)
- 21 Box Jumps (24/20")

Monday, April 15, 2013

Workout
6:30PM

Strength:  Push Press 3-3-3-1-1-1
170x3, 180x3, 190x3, 205x1(pr), 215x0,0

WOD:  "Small DT"
3 Rounds for time:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks

*800m run

Wednesday, April 12, 2013

Workout

Strength: Front Squat 5-5-5-3-3-3
135x5, 155x5, 175x5, 185x3, 195x3, 205x3

WOD: AMRAP in 12:00:
- 10 Deadlifts (115/75#)
- 7 Front Squats (115/75#)
- 5 Push Jerk (115/75#)

*Cash Out (Optional)
Run 800m OR Row 1k For Time (To be done immediately after WOD)

Monday, April 10, 2013

Workout


Strength: Push Press 5-5-5-3-3-3
135x5, 145x5, 155x5, 165x3, 175x3, 185x3

WOD: AMRAP in 10:00
- 5 Power Clean (155/105#)
- 7 Toes To Bar
-9 Wall Ball (20/14# to 10')

*Cash Out (Optional)
- 12 Muscle Ups for Time (if you have them)
-OR-
- 12/12 C2B Pull Up/ Strict Ring Dips for Time
(Cash out time starts exactly 2:00 after the WOD)

Tuesday, April 2, 2013

Workout
10AM

Bench Press
135x5, 155x4, 175x3, 185x3, 195x3, 205x1, 210x1, 215x1


Skill: Handstand Push Ups.
Every minute for 10:00 complete 2 Handstand Push Ups at any scaled variations.

WOD: AMRAP in 12:00:
- 5 1-arm Kettlebell Swings/ ea. hand - Russian
- 5 Box Jumps (24/20")
- 100m Sprint