Workout
10AM
SWOD
Rack Pull 3RM. Worked up to 345#
DWOD
Sindy
5 Strict Pull Ups
7 Push Ups
10 40# Sandbag slams
Friday, October 25, 2013
Thursday, October 24, 2013
Thursday, October 24, 2013
Workout
11AM
Strength
Floor Press 3x5@135
This was super light but didn't want to aggravate my shoulder which is finally feeling a little better.
DWOD
Squat Clusters
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. For set 2 & 3, attempt to use 95% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible during each rep.
When it says 4-6 reps, what does that mean? It means, if during a set you fail on rep 5, but have completed 4 good reps, your set is done. If you get done with rep 5 and it looked fast and you feel good, take rep 6. This is what is meant by 4-6 reps.
This is a repeat of last Thursday. Nothing has changed other than you have had exposure to the workout and should understand how to attack this workout.
I did the first set at 295# and just did singles. The bar speed was slow, so i dropped to 275# for final 2 sets for singles.
Rest 5-10 minutes then complete...
10 x 10 Meter Flying Starts (rest 45 seconds between effforts)
*Take 10 meters to accelerate, you should be at full speed by the time you hit your 10 yard start.
11AM
Strength
Floor Press 3x5@135
This was super light but didn't want to aggravate my shoulder which is finally feeling a little better.
DWOD
Squat Clusters
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. For set 2 & 3, attempt to use 95% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible during each rep.
When it says 4-6 reps, what does that mean? It means, if during a set you fail on rep 5, but have completed 4 good reps, your set is done. If you get done with rep 5 and it looked fast and you feel good, take rep 6. This is what is meant by 4-6 reps.
This is a repeat of last Thursday. Nothing has changed other than you have had exposure to the workout and should understand how to attack this workout.
I did the first set at 295# and just did singles. The bar speed was slow, so i dropped to 275# for final 2 sets for singles.
Rest 5-10 minutes then complete...
10 x 10 Meter Flying Starts (rest 45 seconds between effforts)
*Take 10 meters to accelerate, you should be at full speed by the time you hit your 10 yard start.
Tuesday, October 8, 2013
Tuesday, October 8, 2013
Workout
7PM
SWOD
Press 5 RM (140), 1 x max reps @ 112 x11
Strict Chin Ups 3 x max reps
DWOD
Squat 3 @ 225, 3 @ 245, 3 @ 255, 2x2-3 @270
*Rest 5 minutes between efforts. During the rest complete the following:
10 yards Double Leg Bounds (rest 30 seconds)
10 yards Double Leg Bounds
7PM
SWOD
Press 5 RM (140), 1 x max reps @ 112 x11
Strict Chin Ups 3 x max reps
DWOD
Squat 3 @ 225, 3 @ 245, 3 @ 255, 2x2-3 @270
*Rest 5 minutes between efforts. During the rest complete the following:
10 yards Double Leg Bounds (rest 30 seconds)
10 yards Double Leg Bounds
Saturday, October 5, 2013
Saturday, October 5, 2013
Workout
2PM
SWOD
Power Clean 1 RM 135x3, 155x2, 185x1, 205x0, 0, 0. 3x3 @ 165 of 1 RM
After SWOD & DWOD - 50 Banded Goodmornings
DWOD
As many rounds as possible in 10 minutes:
10 True Push Ups
10 Supine Ring Pull Ups
Just getting back after a week of a two-day bachelor party and a cold. Power cleans felt light on the first pull but the second pull and drop sucked.
2PM
SWOD
Power Clean 1 RM 135x3, 155x2, 185x1, 205x0, 0, 0. 3x3 @ 165 of 1 RM
After SWOD & DWOD - 50 Banded Goodmornings
DWOD
As many rounds as possible in 10 minutes:
10 True Push Ups
10 Supine Ring Pull Ups
Just getting back after a week of a two-day bachelor party and a cold. Power cleans felt light on the first pull but the second pull and drop sucked.
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