Tuesday, November 19, 2013

Workout
3PM

SWOD

Front Squat 5RM. up to 205#. Lost the fourth rep forward.

Shoulder Press 5RM. up to 140#

DWOD
3 rounds

10 x20m sprints

Thursday, November 14, 2013

Workout
2PM

Front Squat 1, 1, 1, 1, 1
165, 185, 205, 225, 235 (fail, too short of rest?)

Press 2 RM
up to 145x2, 150x1

Death by 15 yards
With a continously running clock sprint one 15 yard distance, two 15 yard sprints distances the second minute, three 15 yards distances the third minute...continuing as long as you are able.

7 rounds. All out sprints.

Monday, November 11, 2013

Workout
7:30PM

SWOD
BB Weighted Step Ups 3x12 (6 each leg)@95#
Floor Press 5 RM(185), 2x5 @ (170)

DWOD
blah

Thursday, November 7, 2013

Workout
4PM

SWOD
Push Press 3 RM (up to 165), 1 x max reps @ 80% of 3 RM (135x12)

DWOD
Complete 8 rounds:
Squats @ 80% (235#) of final set from last Thursday - 2 reps
Dynamic Push Ups - 10 reps