Monday, June 24, 2013

Squat 3x5 @250 (low bar)

Vasectomy after the workout, so I'll be taking a few days off.

Saturday, June 22, 2013

Workout
8AM

WOD:  Partner workout:
- Run 1 mile with a medicine ball
- 60 Burpee Pull Ups
- Run 800m with medicine ball
- 40 Burpee Pull Ups
- Run 400m with a medicine ball
- 20 Burpee Pull Ups

Run together and trade off who is carrying the ball.  Burpee Pull Ups are done with one person working at a time.

Thursday, June 20, 2013

Workout
9PM

1000m row

Floor press 3x5@185

Wednesday, June 19, 2013

Workout

Deadlift 5RM

Warmup to 325x1; 295x5

3x Max Rep Pullups
6, 11, 10

Complete 5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
*Perform at 75% of 3 RM Power Snatch (115)
Rest 2-4 minutes between sets.

Tuesday, June 18, 2013

Workout

Shoulder Press 3x5 @120

Saturday, June 16, 2013

Workout
6PM

Power Clean 5x3 @170

Row 1000m

Wednesday, June 13, 2013

Workout
9AM

60 Yard Pro Long Shuttle
*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.
*Warm up as needed and you have 4-6 efforts to find your fastest pro long shuttle.

Squats 3x5@245

Floor Press 3x5@160

Shoulder is feeling much better with the pressing movement. Fingers crossed it stays the course.

Tuesday, June 11, 2013

Workout
8:30PM

Deadlift 5RM (reset #1)
285x5

Conditioning
Complete 3 rounds:
1 Muscle Clean then a Push Press...2 Muscle Cleans then 2 Push Presses...3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.

@115
5MC/5PP
4MC/4PP
3MC/3PP

Monday, June 10, 2013

Workout
8PM

Strength
Back Squat 3x5 (Reset #1)
240x3x5

Press
110x3x5

Conditioning
Complete 2 rounds:

1 minute - Max Rep 45 lbs DB Push Press
Rest 1 minute
1 minute - Max Rep Pull Ups
Rest 1 minute
1 minute - Double Unders
Rest 1 minute
1 minute - Max Rep Burpees
*Rest 1 minute between rounds.

Thursday, June 6, 2013

Workout

Back Squat 3x5@265
5, 3 (fail),


Frustrating day. It's time for a reset on the back squat. I tried floor press but my shoulder wasn't having it--even the warmup hurt.

Wednesday, June 5, 2013

Workout

Strength:
Pullups 3x10
10, 10, 10

Conditioning:
.5 mile trail run
6x60yd hill sprint
.5 mile trail run