Wednesday, April 23, 2014

140423 5/3/1 Bench Press 5-3-1+

Warm up:
5 min DROMs
2 min jump rope
Barbell complex (stick)
Power Cleans 5 x 65-85-105

Strength:
Bench Press 5-3-1+
warm
80-100-120
work
150-170-190(7)

Assistance:
Incline DB Press 55# x ME x 3
Inc(2) 16-11-7
Ring Rows (20" box) x ME x 3
12-7-6

Tuesday, April 22, 2014

140422 Sprints

Warm up:
Mobility

Conditioning
6 rounds of:
:30 sprint
Walk to start for rest

Monday, April 21, 2014

140421 5//3/1 Back Squat 5-3-1+

Warm up:
Outlaw connectivity

Strength:
High Bar Back Squat 5-3-1+
warm
100-125-150
work
190-215-240(5)

Assistance:
3 rounds for time of:
20 65# FR BB Lunge
400m run
Time: 11:12

140420 Shoulder Press 5-3-1+

Warm up:
5 min DROMs
Barbell complex (stick/bar)

Strength:
Shoulder Press 5-3-1+
warm
60-75-90
work
115-130-145(5)

Assistance:
Chin-ups x 7
7-7-7-6+1-5+1+1

Metcon:
5 rounds for total reps of
:45 Burpee box jump
:15 rest
:45 35# Alt. KB Snatch
:15
:45 GHD Sit-ups
:15
40+75+77=192

Thursday, April 17, 2014

140417 5/3/1 Deadlift 3-3-3+

Warm up:
5 min DROMs
Barbell complex

Strength:
Deadlift 3-3-3+
warm
130-160-190
work
225-260-290(7)

Assistance
Kroc Rows 90# x 12 x 3

Wednesday, April 16, 2014

140416 5/3/1 Bench Press 3-3-3+

Warm up:
5 min DROMs

Strength:
Bench Press 3-3-3+
warm
80-100-120
work
140-160-180(9)

Assistance:
DB Press 55# x 10 x 3 (progressive incline)
1: flat, 2: 2 incl, 3: 3 incl
GHD Sit-ups 20 x 3

Tuesday, April 15, 2014

140415 5/3/1 Back Squat 3-3-3+

Warm up:
5 min DROMs
Barbell Complex

Strength:
High Bar Back Squat 3-3-3+
warm
100-125-150
work
175-200-225(3)

Assistance:
Front Rack Barbell Lunges x 20
bar-75#-75#

Notes: Was sick the past 2 days. Felt weak and it shows in my performance. Once again, just tried to get the 5/3/1 reps in.