Thursday, June 28, 2012


WEEK 3: Day: 3

DE Upper Body:
Speed Bench (With Chains or Minibands): 40% of 1RM x 3 reps x 9 sets (#)

RE Upper Body:
A1: Face Pulls: 3×8-12 (#)
A2: Lat Pulldowns: 3×8-12 (#)
B1: Triceps Pushdowns: 3×8-12 (#)
B2: Cable Crunches: 3×8-12 (#)

Optional MetCon:
4 Rounds for Time:

15 Burpees
30 Double Unders

Post time to comments:

Thursday, April 26, 2012


WEEK 1: Day: 3

DE Upper Body:
Speed Bench (With Minibands Double Wrapped): 45%x3x9 (#)

Assistance:
Triceps Pushdowns: 3×8-12 (#)

MetCon:
AMRAP 12:

3 Strict Pullups
6 Press (75/45#)
9 Toes-to-Bar

Post total number of rounds to comments:

Thursday, April 5, 2012


WEEK 2: Day: 3

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

Assistance:
A1: Chest Supported Rows: 3×8-12 (#)
A2: Triceps Pushdowns: 3×8-12 (#)
A3: Knees-to-Elbows: 3×8-12

MetCon:
AMRAP 12:

10 Sumo Deadlift High Pulls 95/65#
10 Wall Ball Throws 20/16#
10 Squat Thrusts

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 5, 2012


ME Upper Body:
Bench Press: Find 1RM

Compare to: Monday, January 16, 2012

Assistance:
A1: Seated Cable Rows: 3×8-12 (#)
A2: Triceps Pushdowns: 3×8-12 (#)

MetCon:
AMRAP 10:

3 Power Snatches 95/65#
6 Pushups
9 Situps

Post total number of rounds to comments:

Thursday, February 23, 2012


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

Assistance:
Triceps Pushdowns: 3×8-12 (#)

MetCon:
AMRAP 10:

3 Power Cleans 135/95#
6 Barbell Rows 135/95#
9 Situps

Post total number of rounds completed:

Thursday, February 2, 2012


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

Assistance:
A1: Seated Cable Rows: 3×8-12 (#)
A2: Triceps Pushdowns: 3×8-12 (#)

MetCon:
3 Rounds for time:

10 Curtis P 95/65#
20 Situps

Post time to comments:

Thursday, January 12, 2012


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: Seated Cable Rows: 3×8-12 (#)
A3: Triceps Pushdowns: 3×8-12 (#)

MetCon:
3 Rounds of:

500 Meter Row
20 GHD Situps

Post time to comments:

Thursday, December 15, 2011


DE Upper Body:
Speed Bench @55% of 1RM: 9 sets of 3

Assistance:
A1: Barbell Rows: 3×8-12 (#)
A2: Triceps Pushdowns: 3×8-12 (#)
A2: Weighted Situps: 3×8-12 (#)

MetCon:
For time:

21-15-9
Push Jerks 155/115#
Box Jumps 30/24″

Post time to comments:

Thursday, December 8, 2011


DE Upper Body:
Speed Bench @55% of 1RM: 9 sets of 3

Assistance:
A1: Triceps Pushdowns: 3×8-12 (#)
A2: Weighted Incline Situps: 3×8-12 (#)

MetCon:
AMRAP 12:

5 Pullups
10 Hand Release Pushups
15 Medicine Ball Cleans 20#

Post total number of rounds to comments: