Monday, April 23, 2012


WEEK 1: Day: 1

ME Upper Body:
Bench Press: Find 1RM

Compare to: Monday, March 26, 2012

Assistance:
A1: Dumbbell Rollbacks: 3×8-12 (#)
A2: Weighted Situps: 3×15-20 (#)

MetCon:
AMRAP 10:

5 Man Makers 35/25#
20 Double Unders

(Watch video below. Instead of doing the Dumbbell Squat Clean and Press, do the Dumbbell Power Clean and Press. Don’t Squat).

Post total number of rounds to comments:

Man Makers:

Thursday, April 19, 2012


WEEK 4: Day: 3

DE Upper Body:
Speed Bench @55% of 1RM (With Minibands Double Wrapped):
9 sets of 3 (#)

Assistance:
A1: Dumbbell Rows: 3×8-12 (#)
A2: Dumbbell Rollbacks: 3×8-12 (#)

MetCon:
Max rounds in 3 minutes of:

3 Power Cleans 135/95#
6 Pushups
9 Situps

Rest 1 minute. Repeat for a total of 3 cycles.

Post rounds completed for each of the 3 cycles to the comments below:

Monday, April 9, 2012


WEEK 3: Day: 1

ME Upper Body:
Floor Press : Find 1RM

Assistance:
A1: Dumbbell Rows: 3×8-12 (#)
A2: Dumbbell Rollbacks: 3×8-12 (#)

MetCon:
10 Rounds for Time:

5 Pullups
10 Pushups
15 Situps

Post time to comments:

Floor Press:

Monday, March 26, 2012


WEEK 1: Day: 1

ME Upper Body:
Bench Press: Find 1RM

Assistance:
A1: Lat Pulldowns: 3×8-12 (#)
A2: Dumbbell Rollbacks: 3×8-12 (#)
A3: Weighted Incline Situps: 3×8-12 (#)

MetCon:
3 Rounds For Time:

10 Hang Power Snatches 85/55#
20 Pushups
30 Double Unders

Post time to comments:

Monday, March 12, 2012


ME Upper Body:
Incline Bench Press: Find 1RM

Compare to: Monday, February 6, 2012

Assistance:
A1: Dumbbell Rows: 3×8-12 (#)
A2: Dumbbell Rollbacks: 3×8-12 (#)
A3: Weighted Situps: 3×8-12 (#)

MetCon:
5 Rounds for time:

10 Hang Power Cleans 95/65#
10 Burpees

Post time to comments:

Thursday, February 16, 2012


DE Upper Body:
Speed Bench @45% of 1RM (With Minibands Double Wrapped):
9 sets of 3 (#)

Assistance:
A1: Dumbbell Rows: 3×8-12 (#)
A2: Dumbbell Rollbacks: 3×8-12 (#)
A3: Weighted Situps: 3×8-12 (#)

MetCon:
On the minute for 15 minutes:

2 Power Snatches 95/65#
5 Burpees

Post how many rounds completed:

Thursday, February 9, 2012


DE Upper Body:
Speed Bench @45% of 1RM (With Minibands Double Wrapped):
9 sets of 3 (#)

Assistance:
A1: Dumbbell Rollbacks: 3×8-12 (#)
A2: Knees-to-Elbows: 3×8-12

MetCon:
5 rounds of:

3 Strict Pullups
6 Power Cleans 115/85#
9 Hand Release Pushups

Post time to comments:

Monday, January 9, 2012


ME Upper Body:
Incline Bench Press: Find 1RM

Compare to: Monday, December 5, 2011

Assistance:
A1: Straight Arm Pulldowns: 3×8-12 (#)
A2: Dumbbell Rollbacks: 3×8-12 (#)

MetCon:
3 Rounds of:

400 Meter Run
10 Push Press 95/65#
20 Situps

Post time to comments:

Thursday, December 29, 2011


DE Upper Body:
Speed Bench @40% of 1RM (With Minibands Double Wrapped): 9 sets of 3

Assistance:
A1: Dumbbell Rollbacks: 3×8-12 (#)
A2: Leg Raises: 3×8-12

MetCon:
AMRAP 10:

5 Barbell Rows 135#/95#
10 Wall Ball Throws 20/14#
15 Double Unders

Post total rounds and reps completed to comments:

Thursday, December 22, 2011


DE Upper Body:
Speed Bench @40% of 1RM (With Minibands Double Wrapped): 9 sets of 3

Assistance:
A1: Incline Dumbbell Press: 3×8-12 (#)
A2: Barbell Rows: 3×8-12 (#)
B1: Dumbbell Rollbacks: 3×8-12 (#)
B2: Cable Crunches: 3×15-20 (#)