Sunday: 050618 (3-7)


Warm-up:

DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands or Chains Optional)

Assistance: 2 sets x 6-15+ reps
Dumbbell Triceps Rollback –
Dumbbell Row –
Dumbbell Bench Press –

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Wednesday: 050218 (3-3)


Warm-up:

ME Upper: Find 1RM
Press – Drop Set 80-95% x 2 sets x 2-6+ reps

Assistance: 2 sets x 6-15+ reps
RS Press –
Dumbbell Row –

Monday, May 7, 2012


WEEK 3: Day: 1

ME Upper Body:
Floor Press : Find 1RM

Compare to: Monday, April 9, 2012

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

MetCon:
AMRAP 10:

10 Power Cleans 95/65#
10 Burpees
10 V-ups

Post total number of rounds to comments:

Floor Press:

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:

Thursday, March 29, 2012


WEEK 1: Day: 3

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

Assistance:
A1: Dumbbell Rows: 3×8-12 (#)
A2: Cable Bent Over Triceps Extensions: 3×8-12 (#)
A3: Wood Choppers: 3×8-12 (#)

MetCon:
Complete as many reps as possible in 7 minutes of the following rep scheme:

3 Thrusters 100/65#
3 Chest-to-Bar Pullups
6 Thrusters 100/65#
6 Chest-to-Bar Pullups
9 Thrusters 100/65#
9 Chest-to-Bar Pullups
12 Thrusters 100/65#
12 Chest-to-Bar Pullups
15 Thrusters 100/65#
15 Chest-to-Bar Pullups
18 Thrusters 100/65#
18 Chest-to-Bar Pullups
21 Thrusters 100/65#
21 Chest-to-Bar Pullups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post total number of rounds completed:

Monday, March 19, 2012


ME Upper Body:
Decline Bench Press: Find 1RM

Assistance:
A1: Lat Pulldowns: 3×8-12 (#)
A2: Triceps Pushdowns: 3×8-12 (#)

MetCon:
AMRAP 10:

3 Power Cleans 135/95#
6 Pushups
9 Situps

Post total number of rounds 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, March 1, 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: Side Bends: 3×8-12 (#)

MetCon:
5 Rounds for Time:

200 Meter Run
8 Dips
12 Sumo Deadlift High Pulls 75/55#

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: