Tuesday, September 24, 2013

Workout

SWOD
Deadlift 3 RM (205x5, 245x3, 295x3, 315x3)
1 x max reps @ 80% of 3 RM (255x10)
50 Banded Good Mornings

DWOD
Complete 3 rounds for time:
Walking Lunge w/ 1.5 pood in each hand - 20 yards
Strict Pull Ups - 15 reps

Monday, September 23, 2013

Workout
5:30PM

DWOD
Complete 10 rounds:
3 Box Overs w/ 20" box
15 yard sprint
*Rest is the walk back to the boxes
*For box overs...set up three 20” boxes 3-4 feet apart. Jump over the first box landing on the other side between the boxes. Immediately bound over the 2nd box and then the 3rd. Once landing on the other side of the 3rd box, immediately transition into a 15 yard sprint.SWOD

Squat 10RM
135x10, 185x10, 225x10, 245x10, 255x10

Push Press 10RM
95x10, 135x10, 155x10, 160x4

Tuesday, September 17, 2013

Workout
5:30PM

Squats 1x5@290 (PR) 1x2, 3x1

Deadlift 1x5@295

EMOM for 8 minutes
Sprint 100 yards

Tuesday, September 10, 2013

Workout
 12PM

SWOD
Squat 3x5@285(PR)

Friday, September 6, 2013

Workout
11AM

SWOD

Power Clean 5x3@155

Chin-ups 3x max reps 8,8, 10

DWOD

"Sindy"
As many rounds as possible in 8 minutes of:
5 Pull Ups
10 Push Ups
5 Back Squats @ weight from last working set on today's SWOD

Thursday, September 5, 2013

Workout

Squat 3x5@280

Floor Press 3x5 @185

Wednesday, September 4, 2013

Workout

Deadlift 1x5@295 (clean grip)

Monday, September 2, 2013

Workout
12PM

SWOD
Press
1x5, 1x4, 1x3, 1x3 @142.5 (reset next week)

DWOD
Amateur
Complete 5 rounds:
3 Squats (add 2.5 lbs to last thursday's 3x5 Squat) @277.5#
5 Box Jumps 32" (subbed max height vertical jumps)

Press was heavy. Squats were light.