Posts Tagged ‘Leg Raise’


WEEK 3: Day: 2

DE Lower Body:
Speed Squats (With Minibands): 50% of 1RM x 2 reps x 10 sets (#)

Assistance:
Speed Pulls (With Average Band): 50% of 1RM x 2 reps x 8 sets (#)

MetCon:
AMRAP 10:

30 Double Unders
10 Power Snatches 75/55#

Post total number of rounds to comments:

Post WOD:
50 Leg Raises

Advertisements

WEEK 3: Day: 3

DE Upper Body:
Speed Bench (With Minibands Double Wrapped): 40%x3x9 (#)

MetCon:
4 Rounds For Time:

5 Strict Pullups
10 Dips
15 Pushups
20 Leg Raises

Post time to comments:


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:


WEEK 3: Day: 3

DE Upper Body:
Speed Bench @50% of 1RM (With Minibands Double Wrapped):
9 sets of 3 (#)

Assistance:
A1: Seated Cable Rows: 3×8-12 (#)
A2: Cable Bent Over Triceps Extensions: 3×8-12 (#)
A3: Leg Raises: 3×15-20

MetCon:
5 Rounds for Time:

10 Hang Power Cleans 95/65#
10 Burpees
30 Double Unders

Post time to comments:


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:


DE Lower Body:
Speed Squats @45% of 1RM (With Minibands):
10 sets of 2 (#)

Assistance:
A1: Stiff Legged Deadlifts: 3×8-12 (#)
A2: Leg Raises: 3×8-12

MetCon:
AMRAP 10:

10 Kettlebell Snatches 1 Pood (5 each hand)
10 Burpee Box Jumps 24/20″

Post total number of rounds to comments:


ME Upper Body:
Close Grip Bench Press: Find 1RM

Compare to: Monday, January 2, 2011

Assistance:
A1: Face Pulls: 3×8-12 (#)
A2: Dumbbell Rows: 3×8-12 (#)
B1: Dumbbell Tate Press: 3×8-12 (#)
B2: Leg Raises: 3×15-20

MetCon:
4×400 Meter Run
Rest 3 minutes between rounds

Post time for each run to comments: