Workout
11AM
Strength
Deadlift 315x3, + x2
Conditioning
Death by pullups
2 Power Cleans @135 buy-in
Up to 8 pullups
Wednesday, July 31, 2013
Tuesday, July 30, 2013
Tuesday, July 30, 2013
Workout
12PM
Squat 3x5@270 (PR)
Press 3x5@130(PR)
Started to do the conditioning but my shoulder wasn't feeling quite right with the dips and handstand pushups, so I called it done after one round.
12PM
Squat 3x5@270 (PR)
Press 3x5@130(PR)
Started to do the conditioning but my shoulder wasn't feeling quite right with the dips and handstand pushups, so I called it done after one round.
Friday, July 26, 2013
Friday, July 26, 2013
Workout
11AM
Power Clean 5x3
185x2x2x2, 155x5x5
Conditioning
"GFY" Tabata
Deadlift @225
Good workout but the power cleans were terrible but I still felt strong just crappy form. GFY was an ass-kicker.
11AM
Power Clean 5x3
185x2x2x2, 155x5x5
Conditioning
"GFY" Tabata
Deadlift @225
Good workout but the power cleans were terrible but I still felt strong just crappy form. GFY was an ass-kicker.
Thursday, July 25, 2013
Thursday, July 25, 2013
Workout
Strength
Floor Press 3x5@195
Supine Ring Rows 3x max reps
18, 15, 10
Conditioning
5 rounds
25 yd overhead walking lunges with 45#
20 lateral plyo skier hops
Just moving dirt today. I was supposed to do 7 rounds but just couldn't muster the will.
Strength
Floor Press 3x5@195
Supine Ring Rows 3x max reps
18, 15, 10
Conditioning
5 rounds
25 yd overhead walking lunges with 45#
20 lateral plyo skier hops
Just moving dirt today. I was supposed to do 7 rounds but just couldn't muster the will.
Wednesday, July 24, 2013
Wednesday, July 24, 2013
Workout
Strength
Deadlift 305x5
Conditioning
5 rounds
3 Power cleans @155
40 yd shuttle run
Strength
Deadlift 305x5
Conditioning
5 rounds
3 Power cleans @155
40 yd shuttle run
Tuesday, July 23, 2013
Tuesday, July 23, 2013
Workout
Strength
Squats 3x5@265(PR)
Conditioning
10:00 AMRAP
3 Push Press@165, 155, 135
5 sandbag slams
Strength
Squats 3x5@265(PR)
Conditioning
10:00 AMRAP
3 Push Press@165, 155, 135
5 sandbag slams
Friday, July 19, 2013
Friday, July 19, 2013
Workout
Conditioning
5 40yd sprints
Find 5RM weighted chinups
35# (used dumbbell, feet failed, not arms/back)
Strength
Power Cleans 5x3 (2x3@175, 3x3 @155)
Really need to drop the weight next time and focus on dropping under the bar. My grip failed today too.
Conditioning
5 40yd sprints
Find 5RM weighted chinups
35# (used dumbbell, feet failed, not arms/back)
Strength
Power Cleans 5x3 (2x3@175, 3x3 @155)
Really need to drop the weight next time and focus on dropping under the bar. My grip failed today too.
Thursday, July 18, 2013
Thursday, July 18, 2013
Workout
3PM
Back Squat 3x5 @ 260
Floor Press 3x5 @190
Conditioning
Complete 3 rounds:
5 DB Thrusters - 35 lbs
10 Russian Twist (10 RT / 10 LT)@25#
15 DB Swings - 35#
*Rest 30 seconds between rounds
I was supposed to do 8 rounds but was interrupted, so 3 it is. Floor press and squat felt great.
3PM
Back Squat 3x5 @ 260
Floor Press 3x5 @190
Conditioning
Complete 3 rounds:
5 DB Thrusters - 35 lbs
10 Russian Twist (10 RT / 10 LT)@25#
15 DB Swings - 35#
*Rest 30 seconds between rounds
I was supposed to do 8 rounds but was interrupted, so 3 it is. Floor press and squat felt great.
Tuesday, July 16, 2013
Tuesday, July 16, 2013
Workout
Warmup
500m row
burgener snatch warmup
good mornings
400m run
EMOM for 10 minutes
60yd sprint
I was supposed to do 5RM deadlift today, but my posterior chain is smoked from the Tough Mudder and yesterday's workout. I'll try to get it in tomorrow, or maybe tonight?
Warmup
500m row
burgener snatch warmup
good mornings
400m run
EMOM for 10 minutes
60yd sprint
I was supposed to do 5RM deadlift today, but my posterior chain is smoked from the Tough Mudder and yesterday's workout. I'll try to get it in tomorrow, or maybe tonight?
Monday, July 15, 2013
Monday, July 15, 2013
Workout
3PM
Press 3x5@125
5 rounds
3 squats 2 rounds@245, 3 rounds@225
10 Reverse sandbag toss
3PM
Press 3x5@125
5 rounds
3 squats 2 rounds@245, 3 rounds@225
10 Reverse sandbag toss
Thursday, July 11, 2013
Thursday, July 11, 2013
Workout
Warmup
500m row
1.5 mile run in high-altitude room
Strength
Bench Press
Worked up to 185x3 but my shoulder wasn't right and I decided not to push it since the Tough Mudder is on Saturday.
Floor Press
185x2x5, 190x1x5
3 rounds
8 dynamic pushups (to 55# plates)
8 ringrows
Warmup
500m row
1.5 mile run in high-altitude room
Strength
Bench Press
Worked up to 185x3 but my shoulder wasn't right and I decided not to push it since the Tough Mudder is on Saturday.
Floor Press
185x2x5, 190x1x5
3 rounds
8 dynamic pushups (to 55# plates)
8 ringrows
Tuesday, July 9, 2013
Tuesday, July 9, 2013
Workout
Warmup
1000m row
HSPUs (working on stable shoulder position)
Strength
Deadlift 1x5 @ 305
Conditioning
6 rounds (4 rounds short of goal)
10 Mountain Climbers
10 Evil Wheels
10 Walking Lunges w/ 50# dumbbells in each hand
Warmup
1000m row
HSPUs (working on stable shoulder position)
Strength
Deadlift 1x5 @ 305
Conditioning
6 rounds (4 rounds short of goal)
10 Mountain Climbers
10 Evil Wheels
10 Walking Lunges w/ 50# dumbbells in each hand
Friday, July 5, 2013
Friday, July 5, 2013
Workout
8AM
Complete the following:
2 x 20 yard Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 yard Flying Starts (rest 30 seconds between efforts)
*Take 10 yards to accelerate, you should be full speed by the time you hit your start.
Squats 3x5@255
8AM
Complete the following:
2 x 20 yard Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 yard Flying Starts (rest 30 seconds between efforts)
*Take 10 yards to accelerate, you should be full speed by the time you hit your start.
Squats 3x5@255
Subscribe to:
Posts (Atom)