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

Monday, September 23, 2013

Workout
5:30PM

DWOD
Complete 10 rounds:
3 Box Overs w/ 20" box
15 yard sprint
*Rest is the walk back to the boxes
*For box overs...set up three 20” boxes 3-4 feet apart. Jump over the first box landing on the other side between the boxes. Immediately bound over the 2nd box and then the 3rd. Once landing on the other side of the 3rd box, immediately transition into a 15 yard sprint.SWOD

Squat 10RM
135x10, 185x10, 225x10, 245x10, 255x10

Push Press 10RM
95x10, 135x10, 155x10, 160x4

Thursday, August 22, 2013

Workout

SWOD

Squat 3x5@245

Floor Press 2x5@185, 1x3@202.5

DWOD

AMRAP in 10:00
100 yard sprint
15 hollow rocks

EXCUSES
Legs, back, hamstrings sore today. Just moving slowly today. No spotter on the bench.