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

Thursday, July 25, 2013

Workout

Strength
Floor Press 3x5@195

Supine Ring Rows 3x max reps
18, 15, 10

Conditioning
5 rounds
25 yd overhead walking lunges with 45#
20 lateral plyo skier hops

Just moving dirt today. I was supposed to do 7 rounds but just couldn't muster the will.

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

Tuesday, May 7, 2013

Workout
10AM

Strength
Back Squat 3x5
245x3x5

Conditioning
3 rounds
Max Rep Front Squats @155
50yd lunges @45

Wednesday, February 27, 2013

Workout
10AM


Strength: Front Squat 5-5-5-3-3-3
155x5, 165x5, 175x5, 185x3, 205x2, 195x3
WOD: 4 rounds for max reps:
- 1 min Ring Row
- 1 min Walking Lunges (45/ 25#)
- 1 min Russian Twist (45/ 25)
- 1 min Rest