Tuesday, May 29, 2012


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

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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, April 12, 2012


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:

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:

Tuesday, January 31, 2012


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:

Monday, January 30, 2012


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:

Monday, January 23, 2012


ME Upper Body:
Press: Find 1RM

Compare to: Monday, December 26, 2011

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

MetCon:
AMRAP 10:

10 Push Press 95/65#
10 Pushups
20 Double Unders

Post total number of rounds to comments:

Tuesday, January 10, 2012


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

Assistance:
A1: 45-Degree Hyperextensions: 3×8-12 (#)
A2: Leg Raises: 3×8-12

MetCon:
AMRAP 12:

3 Power Cleans 95/65#
6 Front Squats 95/65#
9 Stiff-legged Deadlifts 95/65#

Post number of rounds 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: