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
Showing posts with label bench press. Show all posts
Showing posts with label bench press. Show all posts
Thursday, July 11, 2013
Tuesday, April 2, 2013
Tuesday, April 2, 2013
Workout
10AM
Bench Press
135x5, 155x4, 175x3, 185x3, 195x3, 205x1, 210x1, 215x1
Skill: Handstand Push Ups.
Every minute for 10:00 complete 2 Handstand Push Ups at any scaled variations.
WOD: AMRAP in 12:00:
- 5 1-arm Kettlebell Swings/ ea. hand - Russian
- 5 Box Jumps (24/20")
- 100m Sprint
10AM
Bench Press
135x5, 155x4, 175x3, 185x3, 195x3, 205x1, 210x1, 215x1
Skill: Handstand Push Ups.
Every minute for 10:00 complete 2 Handstand Push Ups at any scaled variations.
WOD: AMRAP in 12:00:
- 5 1-arm Kettlebell Swings/ ea. hand - Russian
- 5 Box Jumps (24/20")
- 100m Sprint
Sunday, March 3, 2013
Saturday, February 23, 2013
Thursday, August 30, 2012
Thursday, August 30, 2012
Workout
8:30AM
Strength: Bench Press 3-3-3-3-3. Substitute Incline Bench or Floor Presses depending on your needs.
45x5, 115x5, 135x3, 155x3, 165x3, 185x3, 195x3
Conditioning: For Quality:
Reps of 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
- Burpees (terminate each rep by touching an objuect 1’ above max reach)
- Ring Dips
Time: 10:00
10:30AM
3-mile trail/hill run
Sleep
11PM-8AM (9 hours)
Nutrition
8AM protein shake
9:30AM post-workout shake, sweet potato
11:30PM eggs, sweet potato, onion, kale, broccoli, avocado
8:30AM
Strength: Bench Press 3-3-3-3-3. Substitute Incline Bench or Floor Presses depending on your needs.
45x5, 115x5, 135x3, 155x3, 165x3, 185x3, 195x3
Conditioning: For Quality:
Reps of 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
- Burpees (terminate each rep by touching an objuect 1’ above max reach)
- Ring Dips
Time: 10:00
10:30AM
3-mile trail/hill run
Sleep
11PM-8AM (9 hours)
Nutrition
8AM protein shake
9:30AM post-workout shake, sweet potato
11:30PM eggs, sweet potato, onion, kale, broccoli, avocado
Thursday, July 26, 2012
Thursday, July 26, 2012
Workout
8:30AM
Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last week's work sets)
45x5, 65x5, 95x5, 105x5, 105x13
Bench Press: Completed after conditioning
45x5, 135x2x5, 135x8
Conditioning: 7 rounds for time
-7 Sumo Deadlift High Pulls (95#)
-7 Push Presses (95#)
-7 Box Jumps (24")
Time: 9:18
Sleep
12AM-7:30AM (7.5 hours)
11:30AM-12PM (.5 hours)
Nutrition
8AM protein shake
9:30AM post-workout shake
10AM 3 eggs, spinach, bacon, peppers
1PM 3 chicken drums, mixed greens
4:30PM chicken with mixed greens, grapes
7:30PM 2 chicken drums, cucumbers, nectarine
9PM chicken drum, cucumbers
12AM ground beef, peppers, kale, olives
8:30AM
Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last week's work sets)
45x5, 65x5, 95x5, 105x5, 105x13
Bench Press: Completed after conditioning
45x5, 135x2x5, 135x8
Conditioning: 7 rounds for time
-7 Sumo Deadlift High Pulls (95#)
-7 Push Presses (95#)
-7 Box Jumps (24")
Time: 9:18
Sleep
12AM-7:30AM (7.5 hours)
11:30AM-12PM (.5 hours)
Nutrition
8AM protein shake
9:30AM post-workout shake
10AM 3 eggs, spinach, bacon, peppers
1PM 3 chicken drums, mixed greens
4:30PM chicken with mixed greens, grapes
7:30PM 2 chicken drums, cucumbers, nectarine
9PM chicken drum, cucumbers
12AM ground beef, peppers, kale, olives
Tuesday, June 26, 2012
Tuesday, June 26, 2012
Workout
9:30AM
Strength: Bench Press 5-4-3-2-1.
135x5, 145x4, 155x3, 165x2, 175x1
Conditioning: For Quality for 15:00:
- 3 Handstand Push Ups (your most difficult variation)
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats
- 10 Double Unders
I treated this as a recovery workout--light, low intensity. My left shoulder was bothering me on the handstand push ups so I transitioned to handstand holds.
Sleep
10:30PM-7AM (8.5 hours)
Nutrition
8AM 4 eggs, spinach, oatmeal with apples
10:30AM post-workout shake
1PM bacon burger
3PM watermelon
6PM 6 hardboiled egg whites
11:30PM hamburger
9:30AM
Strength: Bench Press 5-4-3-2-1.
135x5, 145x4, 155x3, 165x2, 175x1
Conditioning: For Quality for 15:00:
- 3 Handstand Push Ups (your most difficult variation)
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats
- 10 Double Unders
I treated this as a recovery workout--light, low intensity. My left shoulder was bothering me on the handstand push ups so I transitioned to handstand holds.
Sleep
10:30PM-7AM (8.5 hours)
Nutrition
8AM 4 eggs, spinach, oatmeal with apples
10:30AM post-workout shake
1PM bacon burger
3PM watermelon
6PM 6 hardboiled egg whites
11:30PM hamburger
Monday, June 18, 2012
Monday, June 18, 2012
Workout
4:30PM
Strength: Bench Press. Find 3 rm
95x5, 135x3, 165x3, 185x2, 175x2
Conditioning: For Time
Reps of 18-15-12-9-6-3:
- Push Press (115#)
- Chest to Bar Pull Ups
Time:???
I ripped my hand dropping the bar on the push presses on my last rep of 3, so I decided it was a good idea not to do the last three C2Bs. Ass kicker of a workout, though!
Sleep
12:30AM-2:30AM (2 hours)
7AM-12PM (5 hours)
Nutrition
12:30PM hamburger patty, pasta
3:30PM protein shake
6PM post-workout shake
7PM salmon, couscous, salad
9PM chocolate
11PM cottage cheese with grapes
4:30PM
Strength: Bench Press. Find 3 rm
95x5, 135x3, 165x3, 185x2, 175x2
Conditioning: For Time
Reps of 18-15-12-9-6-3:
- Push Press (115#)
- Chest to Bar Pull Ups
Time:???
I ripped my hand dropping the bar on the push presses on my last rep of 3, so I decided it was a good idea not to do the last three C2Bs. Ass kicker of a workout, though!
Sleep
12:30AM-2:30AM (2 hours)
7AM-12PM (5 hours)
Nutrition
12:30PM hamburger patty, pasta
3:30PM protein shake
6PM post-workout shake
7PM salmon, couscous, salad
9PM chocolate
11PM cottage cheese with grapes
Monday, April 23, 2012
Monday, April 23, 2012
Workout
4:30PM
Strength: Bench Press. Find 1 rm
135x5, 155x3, 185x1, 205x1
Conditioning: 5 Rounds of:
- Max Rep Push Ups (scale up to rings or down or down as needed)
- 3x that number of Double Unders each round
1:00 rest between round
13 double-unders in a row!
Sleep
12AM-2AM (2 hours)
7:30AM-10:30AM (3 hours)
Nutrition
4AM hamburger patty, quinoa, triscuit, almonds
11AM 4 eggs, spinach, sweet potato
3PM shrimp
4:30PM BCAAs
5:30PM post-workout shake
6:30PM fish, soy beans, salad
8PM triscuits
10PM apple with almond butter, glass of milk
11PM 2 hardboiled egg whites
4:30PM
Strength: Bench Press. Find 1 rm
135x5, 155x3, 185x1, 205x1
Conditioning: 5 Rounds of:
- Max Rep Push Ups (scale up to rings or down or down as needed)
- 3x that number of Double Unders each round
1:00 rest between round
13 double-unders in a row!
Sleep
12AM-2AM (2 hours)
7:30AM-10:30AM (3 hours)
Nutrition
4AM hamburger patty, quinoa, triscuit, almonds
11AM 4 eggs, spinach, sweet potato
3PM shrimp
4:30PM BCAAs
5:30PM post-workout shake
6:30PM fish, soy beans, salad
8PM triscuits
10PM apple with almond butter, glass of milk
11PM 2 hardboiled egg whites
Tuesday, March 27, 2012
Tuesday, March 27, 2012
Workout
9:30AM
Strength: Bench Press 5-4-3-2-1.
45x5, 115x5, 135x5, 145x5, 165x4, 175x3, 185x2, 195x1
Conditioning: For Quality for 15:00:
- 3 Handstand Push Ups (your most difficult variation)
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats
- 10 Double Unders
6 rounds
Sleep
11:15PM-7:15AM (8 hours)
1PM-2PM (1 hour)
Nutrition
8AM 4 eggs, spinach, red potato
9AM pre-workout shake
10:30AM post-workout shake
12PM 1 pork chop, 2 hardboiled egg whites
2PM apple with peanut butter, 2 hard boiled egg whites, 1 glass of milk
5PM 2 pork chops, 2 hardboiled egg whites
7:30PM fish, spinach, green beans
9PM a few walnuts
10PM cottage cheese
9:30AM
Strength: Bench Press 5-4-3-2-1.
45x5, 115x5, 135x5, 145x5, 165x4, 175x3, 185x2, 195x1
Conditioning: For Quality for 15:00:
- 3 Handstand Push Ups (your most difficult variation)
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats
- 10 Double Unders
6 rounds
Sleep
11:15PM-7:15AM (8 hours)
1PM-2PM (1 hour)
Nutrition
8AM 4 eggs, spinach, red potato
9AM pre-workout shake
10:30AM post-workout shake
12PM 1 pork chop, 2 hardboiled egg whites
2PM apple with peanut butter, 2 hard boiled egg whites, 1 glass of milk
5PM 2 pork chops, 2 hardboiled egg whites
7:30PM fish, spinach, green beans
9PM a few walnuts
10PM cottage cheese
Thursday, February 23, 2012
Thursday, February 23, 2011
Workout
9:30AM
Warmup
800m run
2 rounds of:
7 burpee pullups
7 situps
7 kettle bells swings @53lbs
Strength
Bench press 3-3-3-3-3, then max reps @ 50% of today's heaviest 3 rep set.
135, 145, 155, 165, 185x2, 85x35
Conditioning
7 rounds for time
- 12 Wall Ball (20lbs)
- 12 Toes to Bar
Sleep
11PM-8PM (9 hours)
1PM-1:30PM (.5 hours)
Nutrition
8:45AM Pre-workout shake (with carbs)
10:30AM Post-workout shake (with carbs)
12PM tuna with mixed greens
2PM 2 hardboiled eggs
5PM 1/2 chicken breast, kale, leeks, asparagas
8PM cottage cheese, tuna with mixed greens, trail mix, 2 hardboiled eggs
12AM cottage cheese
9:30AM
Warmup
800m run
2 rounds of:
7 burpee pullups
7 situps
7 kettle bells swings @53lbs
Strength
Bench press 3-3-3-3-3, then max reps @ 50% of today's heaviest 3 rep set.
135, 145, 155, 165, 185x2, 85x35
Conditioning
7 rounds for time
- 12 Wall Ball (20lbs)
- 12 Toes to Bar
Sleep
11PM-8PM (9 hours)
1PM-1:30PM (.5 hours)
Nutrition
8:45AM Pre-workout shake (with carbs)
10:30AM Post-workout shake (with carbs)
12PM tuna with mixed greens
2PM 2 hardboiled eggs
5PM 1/2 chicken breast, kale, leeks, asparagas
8PM cottage cheese, tuna with mixed greens, trail mix, 2 hardboiled eggs
12AM cottage cheese
Subscribe to:
Posts (Atom)