A1. Dead Lift @ 11X1; 60% 1RM; 10 sets of 2; rest 30 sec
A2. 8 clap push ups @ 10X0; 10 sets; rest 30 sec
B. GH Raises @ 10X0; 8 x 4; rest 45 sec
C.AMRAP DU's in 30 sec; rest 90 sec x 6
MDP
A1 @ 275
B@ 15
C: 49 highest count
Monday, February 28, 2011
Monday, 2/21/2011
Front Squat 3 RM MDP: 295
Press 5 RM MDP: 175
DWOD:
Complete 3 rounds for time:
Press 5 RM MDP: 175
DWOD:
Complete 3 rounds for time:
1 Box Jump @ 30"
1 Pull Up @ 35
1 Box Jump @ 30"
3 Pull Ups @ 35#
1 Box Jump @ 30"
5 Pull Ups @ 35#
Time: 13:23
Monday, February 21, 2011
Saturday, 2/19/2011
Complete 4 rounds:
Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT
@45 db's
Friday, 02/18/2011
On the minute
Perform 2 Power Snatches on the minute for 15 minutes. @150
*use 65%-75% of your 1 RM for workout
+
Weighted Chin Ups 3 x max reps @ 35
MDP: 5,4,4
Tuesday, 2/15/2011
Strength
Deadlift standing on 4" box - 1 RM MDP:405
Full Glute Ham Raises 3 x10
Full Glute Ham Raises 3 x10
DWOD:
Complete 10 rounds:
5 Seated DB Power Cleans 50 lbs
5 Burpees
Time : 8:36
Monday, February 14, 2011
for Valentines Day, 2/14/2011
Front Squat 5 RM (MDP 255)
Bench Press 5 X 15 @135#
Box Jump 4x2 @ 34" of 1 RM Box Jump
Bench Press 5 X 15 @135#
Box Jump 4x2 @ 34" of 1 RM Box Jump
DWOD:
Complete 5 rounds for time of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
MDP: Time 15:41
7 Press @ 185 the rest @ 175
For Tuesday, 2/8/2011
Complete 3 rounds:
1 Muscle Clean to Push Press...2 Muscle Cleans to 2 Push Presses...3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
MDP: 115 all 3 rounds made it to 5 MC & 5 PP
Monday, February 7, 2011
For Monday, 2/7/2011
Front Squat 1, 1, 1, 1, 1 (225,245,265,285,305)
Bench 1, 1, 1, 1, 1 (265,275,295,315,325)
Weighted Pull Ups 3, 3, 3, 3, 3 (35,40,45,50(2),50(2))
DWOD:
Bench 1, 1, 1, 1, 1 (265,275,295,315,325)
Weighted Pull Ups 3, 3, 3, 3, 3 (35,40,45,50(2),50(2))
DWOD:
Complete 8 rounds:
Sprint 100 m row
10 GHD sit-ups
Saturday, February 5, 2011
Saturday, 2/5/2011
Strength
Power Cleans 3,3,3,3,3
(225,225,235,245,255)
DWOD:
Power Cleans 3,3,3,3,3
(225,225,235,245,255)
DWOD:
Complete 10 rounds wearing 20# weight vest:
3 Pull Ups
3 Box Jumps @ 30'
3 burpees
30 sec rest between rounds
Tuesday, February 1, 2011
Tuesday, 2/1/2011
Power Snatch 1, 1, 1, 1, 1, 1, 1, 1 (155,165,170,175,180,185,190,195f)
Weighted Pull Ups 3 x max reps @35# 5,5,4
5 rounds of 10 GHD sit-ups
Weighted Pull Ups 3 x max reps @35# 5,5,4
5 rounds of 10 GHD sit-ups
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Use 60%-70%& of last set of snatch from SWOD.
*Stay connected to the bar on each round. Do not drop the weight.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Rest 120 seconds between sets.
MDP @135 7 drops
Monday, 1/31/2011
Front Squat 3, 3, 3, 3, 3 (185,205,225,245,265)
Close Grip Bench 5, 5, 5, 5, 5 (185,205,225,225,225)
DWOD:
Close Grip Bench 5, 5, 5, 5, 5 (185,205,225,225,225)
DWOD:
Complete 5 rounds:
Max Push Ups
Row Sprint 50 yards
*Make sure to begin sprint from push up position. So once you finish your last push up, start the sprint from the push up or prone position.
*The rest & recovery for this workout is the 50 yard walk back to your starting position.
MDP 24,16,14,12,13
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