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.

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)

Thursday, September 5, 2013

Workout

Squat 3x5@280

Floor Press 3x5 @185

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.

Tuesday, August 20, 2013

Workout

SWOD

Squat 3x5@275

Press 3x5@140(PR)

DWOD
7 rounds for time:
7 One arm KB power snatch (RT) 35#
7 One arm KB power snatch (LT) 35#
7 Strict pull ups

Thursday, August 1, 2013

Workout
11AM

Strength
Squat 3x5@275(PR)

100 banded goodmornings

Conditioning
10:00 AMRAP
3 Close-grip Bench Press @135
5 Dynamic Pushups

Tuesday, July 23, 2013

Workout

Strength
Squats 3x5@265(PR)

Conditioning
10:00 AMRAP

3 Push Press@165, 155, 135
5 sandbag slams

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

Monday, June 24, 2013

Squat 3x5 @250 (low bar)

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

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.

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, May 30, 2013

Workout
7:30PM

Squat 3x5
265x2x5, 1x2

Floor Press 3x5
155x3x5

I gave up too early on the 3rd rep of the third set. I will try it again next time around. I'll keep going to failure next time...hopefully. Shoulder is still improving, less pain on floor press.

Monday, May 27, 2013

Workout
1PM

Squat 3x5
135x5, 155x4, 205x3, 245x2; 260x3x5

Press 3x5
115x3x5

Complete 4 rounds:
Complete the following cycle 7 times:

Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Rest 90 seconds between rounds

*Do not drop the weight. Stay connected through the round.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Work up the heaviest weight possible.

I was happy with the squats. It was heavy, though. Shoulder press was okay. My shoulder is still improving slowly but I had to stop the conditioning after the first round because I heard/felt a "crunch" in my right (bad) shoulder. We'll see how it feels tomorrow.

Monday, September 10, 2012

Workout
4:30PM

Strength: Back Squat 3x5 (add 1-5# heavier than last week).  Max reps on last set
45x5, 135x4, 205x3, 225x2; 230x3x5

Conditioning:  5 rounds for time of:
- 10 Toes to Bar
- 10 Push Press (115#)
- 400m Run

Time: 17:35

Sleep

12AM-2AM (2 hours)

7AM-11AM (4 hours)

1PM-2PM (1 hour)

Nutrition

2AM banana, paleo muffin

11AM 4 eggs, kale, bacon
3PM cabbage, chicken, apple
5:30PM post-workout shake, sweet potato fries
6PM chuck roast, carrots
7:30PM cabbage, chicken, apple

Tuesday, September 4, 2012

Workout
9:30AM

Strength: Back Squat 3x5
135x4, 185x3, 205x2, 225x2; 225x3x5
Deadlift 1x5 (add 5# from last time)
135x5, 205x4, 225x3, 275x2, 305x1; 275x5
Conditioning:  On the minute for 12 minutes:
- 2 Power Snatch @90#
- Max reps Push Ups with the remainder of the minute

Sleep
11PM-8AM (9 hours)
4:30PM-5:30PM (1 hour)

Thursday, August 23, 2012

Workout
9:30AM

Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
45x5, 65x4, 95x3, 120x2, 135x1; 120x2x5, 1x8

Conditioning: For Time:
- 15 Overhead Squats (115/75#)
- 30 Lateral Burpees over the bar
- 15 Front Squats (same weight as above)
- 20 Lateral Burpees over the bar
- 15 Back Squats (same weight as above)
- 10 Lateral Burpees over the bar

Time: 9:24

Sleep
10:30PM-8PM (9.5 hours)

Nutrition
8:30AM protein shake, green tea
10:30AM post-workout shake
11AM 4 eggs, kale, yams, 3 bacon
12PM watermelon
4PM tuna with mixed greens
7PM paleo lasagna, mashed yams
8PM mashed yams
11:30PM homemade chicken soup

Monday, Sunday August 20, 2012

Workout
6:30PM

Strength: Back Squat 3x5 (add 5# from last week). Max reps on the third set.
45x5, 135x4, 155x3, 185x2, 225x1; 220x2x5, 1x7

Conditioning:  For Time:
- 100 Push Presses (75#)
- 400m Run every time you put the barbell down

Time: 10:14

Sleep
12AM-2AM (2 hours)
6:30AM-10:30AM (4 hours)
3PM-4:30PM (1.5 hours)

Nutrition
2:30AM banana, salad, paleo pizza, chocolate chip cookie
11AM 4 eggs, kale, 4 bacon, sweet potato
4PM ribs, mixed greens
5PM protein shake
7:30PM post-workout shake
8PM chicken stir-fry

Feeling a little bit of cold symptoms coming on...

Monday, August 13, 2012

Workout
4:30PM

Strength: Back Squat 3x5 (add 5# from last week). Max reps on the third set.
45x5, 135x5, 165x5; 215x2x5, 1x9
Conditioning:  As many rounds and reps in possible in 8:00 of:
- Max Rep Strict Pull Ups
- Max Rep Plyo Push Ups*

 Perform a Plyo Push up by placing one hand on a 45 lbs plate and the other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. And repeat.

Sleep

1AM-2AM (1 hours)

6:45AM-10:45AM (4 hours)
2PM-3PM (1 hour)

Nutrition

3AM salad with turkey, 2 hamburger patties, banana

11AM 4 eggs, sausage, squash
3PM salmon, sweet potatoes, salad
5:30PM post-workout shake, banana
6:30PM slow-cooked chicken with celery, carrots, and onions
9PM paleo brownie

Thursday, August 9, 2012

Workout
9:30AM


Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
45x5, 65x4, 95x3, 115x2; 110x2x5, 1x9

Conditioning: For Time:
- 100 Double Unders
- 50 Pull Up
- 50 Push Up
- 50 Sit Up
- 50 Squats
- 100 Double Unders

Time: ~20:20

Sleep
12AM-8:45 (8.75 hours)
12PM-1PM (1 hour)

Nutrition
9AM protein shake, banana
10:30AM post-workout shake
11AM 3 eggs, kale, sweet potato
1PM chicken breast, salad
4PM banana, paleo meat balls, spaghetti squash, apple
8PM chicken salad with avocado
12AM two beef patties, salad, avocado