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

Tuesday, September 17, 2013

Workout
5:30PM

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

Deadlift 1x5@295

EMOM for 8 minutes
Sprint 100 yards

Wednesday, September 4, 2013

Workout

Deadlift 1x5@295 (clean grip)

Wednesday, August 21, 2013

Workout
12PM

SWOD

Deadlift 1x5 @275 (5 perfect reps)

DWOD

Complete 4 rounds:
Each round lasts 2 minutes. During the round complete:
4 Power Cleans - 185 lbs
Max Rep Ball Slams 40 lbs
*Rest 60 seconds between rounds

Wednesday, August 9, 2013

Workout

Strength
Deadlift 1x5@275 (2nd reset)

Conditioning
Sprint
6 x 70 yards
*Rest 30 seconds between reps
then...
As many reps as possible in 8 minutes of:
Pull Ups

Deadlifts felt horrible today. My entire posterior chain is smoked from previous day's training.

Wednesday, July 31, 2013

Workout
11AM

Strength
Deadlift 315x3, + x2

Conditioning
Death by pullups
2 Power Cleans @135 buy-in

Up to 8 pullups

Friday, July 26, 2013

Workout
11AM

Power Clean 5x3
185x2x2x2, 155x5x5

Conditioning

"GFY" Tabata

Deadlift @225

Good workout but the power cleans were terrible but I still felt strong just crappy form. GFY was an ass-kicker.

Wednesday, July 24, 2013

Workout

Strength
Deadlift 305x5

Conditioning
5 rounds
3 Power cleans @155
40 yd shuttle run

Tuesday, July 9, 2013

Workout

Warmup
1000m row
HSPUs (working on stable shoulder position)

Strength
Deadlift 1x5 @ 305

Conditioning
6 rounds (4 rounds short of goal)
10 Mountain Climbers
10 Evil Wheels
10 Walking Lunges w/ 50# dumbbells in each hand

Wednesday, June 19, 2013

Workout

Deadlift 5RM

Warmup to 325x1; 295x5

3x Max Rep Pullups
6, 11, 10

Complete 5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
*Perform at 75% of 3 RM Power Snatch (115)
Rest 2-4 minutes between sets.

Tuesday, June 11, 2013

Workout
8:30PM

Deadlift 5RM (reset #1)
285x5

Conditioning
Complete 3 rounds:
1 Muscle Clean then a Push Press...2 Muscle Cleans then 2 Push Presses...3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.

@115
5MC/5PP
4MC/4PP
3MC/3PP

Wednesday, May 29, 2013

Workout
6PM

Deadlift 5RM
Reset #1

115x5, 185x5, 275x3, 285x5

Pullups 3x Max Reps
5, 12, 10

First reset of deadlift. It felt easy. Going up next time. Pullups weren't difficult but I felt the pulling on my right shoulder. I'll keep it going, though.

Tuesday, May 21, 2013

Workout
5PM

Conditioning:
3x3 Max Height seated "air" jumps

10x30 yard sprints 45 second rest

Strength:
Deadlift  5RM
315x3

So wanted to get the 5 reps on the deadlift, but couldn't. I need to focus on form. The bar is a good inch away from my legs when I start the pull. I'll try 305 next time.

Tuesday, April 30, 2013

Workout
5PM

Strength
Deadlift 5RM
95x5, 155x4, 225x3, 315x1, 305x5

Conditioning
12:00 AMRAP
10 dumbbell swings LT @ 15#
10 dumbbell swings RT @15#
40ft yoke carry @ +140

Grip was starting to give out on on the last two reps of deadlift. Right shoulder was locking up every few reps.

Tuesday, April 23, 2013

Workout
9PM

Crossfit Football Amateur

Strength:
Deadlift 5RM
155x5
225x4
295x2
315x1

Work set:
295x5

Conditioning:
5 rounds
Max Rep Push ups
1/2 gasser

Friday, April 19, 2013

First workout at home with the new weights. My right shoulder is still not right so I'm trying to give it some rest.

Deadlift
95x5, 185x3, 295x3, 355x0, 0, 315x2

First time deadlifting heavy in a long time and I just was not feeling strong.

Wednesday, April 17, 2013

Strength:  Front Squat 3-3-3-1-1-1
95x5, 115x3, 135x3, 190x3, 200x3, 210x3, 215x1, 225x1, 235x1

WOD:  3 rounds for QUALITY:
- 500m Row / 400m Run
- 12 Deadlifts (225/155#)
- 21 Box Jumps (24/20")

Monday, April 15, 2013

Workout
6:30PM

Strength:  Push Press 3-3-3-1-1-1
170x3, 180x3, 190x3, 205x1(pr), 215x0,0

WOD:  "Small DT"
3 Rounds for time:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks

*800m run

Wednesday, April 12, 2013

Workout

Strength: Front Squat 5-5-5-3-3-3
135x5, 155x5, 175x5, 185x3, 195x3, 205x3

WOD: AMRAP in 12:00:
- 10 Deadlifts (115/75#)
- 7 Front Squats (115/75#)
- 5 Push Jerk (115/75#)

*Cash Out (Optional)
Run 800m OR Row 1k For Time (To be done immediately after WOD)

Wednesday, March 20, 2013

Strength: Deadlift 3-3-3-1-1-1
Warmup sets:
 135x5
 185x3
Work sets:
225x3
275x3
315x3
365x0
335x1
365x0

WOD: AMRAP in 10:00:
- 10 Deadlifts @225
- 8 Pull Ups
- 15 Wall Ball (20# to 10')