140330 5/3/1 Shoulder Press (deload)

Warm up:
5 min DROMS

Strength:
Shoulder Press 3 x 5
60-75-90

Metcon:
6-Way BB Complex
6 reps each of the following movements done non-stop without setting barbell down
Snatch, Overhead Squat, Back Squat, Good Morning, Row (back parallel to floor), Deadlift
2 sets @ 75#, 2 sets @ 95#, rest 2-3 minutes between sets
Notes: only got through 1 set @ 95. Attempted 2nd set failed on 2 snatches then shut it down.

Then:
6x Weighted Lunge (barbell on back, @ 40% (100#) of Back Squat 1RM, 3 each leg) +
6x Weighted Step-up/Hop @ 2x 30# DBs on 10" box +
6x Split Jump (3 each)
6 sets, rest 2-3 minutes between sets

Then:
Pull-up & Ring Dip circuit: (did bar dips)
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

140328 Sprint

10 x 100m

140327 5-3-1+ Deadlift

Warm up:

5 min DROMs

KB SLD 35# x 8 x 2

Strength:

Deadlift 5-3-1+

warm

135-155-190

work

235-265-295(6)

Assistance:

Kroc Rows 90# x 12-10-10

140326 5-3-1+ Bench Press

Warm up

5 min DROMs

5 min Airdyne

Strength:

warm

80-95-115

work

145-165-185(7)

Assistance

50# DB press 3 x 12

GHD sit-ups 3 x 20

140325 Run

Run 2.5 mi

140324 5-3-1+ Back Squat

Warm up:
5 min DROMs
Hip mob
KBS 35# x 15 x 2

Strength:
High Bar Back Squat
warm
100-120-145
work
180-205-230(6)

Conditioning:
5 rounds for time of:
20 Wall Balls (20#)
10 Toes-to-bar
Time: 13:07

140323 5-3-1+ Shoulder Press

C2W3

Warm up:
5 min DROMs
GHD sit-ups 3 x 25
GHR 3 x 10; BW x 10, 5# x 8 x 2

Strength:
Shoulder Press 5-3-1+
warm
60-75-90
5 x 75% (110#)
3 x 85% (125#)
1+ x 95% (140#) 7

Assistance:
Chin-ups 5 x 7-7-7-6-1-3-1-1-1-1
Ring Dips 5 x 5

140321 Run

Run 2.5 mi

140320 5/3/1 Deadlift

Warm up:
5 min DROMs
2 rounds of:
10 GHRs
10 45# Good Mornings

Strength:
Deadlift 3-3-3+
warm 125-155-190
work 220-250-280(6)

Assistance
Kroc Rows 80# x 13 x 3

140319 5/3/1 Bench Press 3-3-3+

C2W2

Warm up:
5 min DROMs
2 min jump rope
35# KBS 25-15

Strength:
Bench Press 3-3-3+
warm
80-95-115
work
135-155-175(10)

Assistance:
50# DB Press x 12-12-10
GHD Sit-ups: 15-15-15(greater ROM)
HSPU (knees on 30" box) 12-10-10

140318 Sprints & Push-ups

5 rounds of:
200m sprint
15 push ups

140317 5/3/1 Back Squat 3-3-3+

Warm up:

5 min DROMs

Strength:

High Bar Back Squat 3-3-3+

warm

5 x 100-120-145

work

3 x 170-195-220(6)

Assistance:

Bulgarian Split Squats 35/20 3 x 10
GHD Sit-ups (with greater ROM; almost all the way down) 3 x 15

140316 5/3/1 Shoulder Press 3-3-3+

C2W2D1

Warm up:
2 min Jump Rope
5 min DROMs
GHR 3 x 10

Strength:
Shoulder Press 3-3-3+
3 x 65% (105#)
3 x 75% (120#)
3+ x 85% (135#) 8

Assistance:
Chin-ups 30 reps in minimal sets 10-8-6-6-3
Ring Dips 5 x 5-5-5-5-4-1

140315 Run

Run 5K (3.33mi)
Time: 30:05

140313 5/3/1 Deadlift

C2D4

Warm up:
5 min DROMs
GHR 2 x 10

Strength:
Deadlift 5-5-5+
warm
125-155-190
work
205-235-265(8)

Assistance
Kroc Rows 80# x 13-10-10

140312 5/3/1 Bench Press

C2D2

Warm up:
5 min DROMs
3 rounds of:
10 push ups
15 35# KBS

Strength:
Bench Press 5-5-5+
warm
80-85-115
work
125-145-165(12)

Assistance:
50# DB Press x 11-11-9
GHD Sit-ups: 20-20-12(greater ROM)

140311 Sprints

10 x 100m sprints

140310 5/3/1 Back Squat

Warm up:

Foam rolling

5 min DROMs

Strength:

High Bar Back Squat 5-5-5+

warm

5 x 100-120-145

work

5 x 160-180-205(10)

Metcon:

CFO 14.2

in 3:00 complete 2 rounds of:

10 95# OHS

10 C2B pull-ups

Score: 37 

140309 5/3/1 Shoulder Press

C2W1D1

Warm up:
5 min DROMs
Foam rolling

Strength:
Shoulder press 5-5-5+
warm 5 x 60-75-90
work 5 x 95-110-125(10)

Assistance:
Chins 5 x 6-6-6-6-6
Dips: Bar-10; Ring 5-4-5-2

140308 Power Cleans

Warm up:
5 min DROMs
5 min Airdyne
Burgener warm-up

Strength:
Clean
5 x 65#
5 x 75#
5 x 85#
5 x 95#
3 x 115# + 3 FS
3 x 135# + 3 FS
3 x 155# + 3 FS
Then
2  Cleans + FS @ 155# EMOM for 8 min

140306 5/3/1 Deadlift (deload)

Warm up:
5 min DROMs
3 rounds of:
15 35# KBS
10 GHRs

Deadlift
5 x 150-180-210

140305 5/3/1 Bench Press (deload)

Warm up:
5 min DROMs
Burgener warm-up
Chin ups 5 x 5

Bench Press
5 x 75-90-110

Assistance
50# DB Press 3 x 10

Conditioning
200m x 5

140303 5/3/1 Back Squat (deload)

C1W4D2

Warm up

2 min Jump Rope
5 min DROMs

GHD situps 3 x 20

Strength:

Back Squat 5-5-5

5 x 40% (95#)

5 x 50% (115#)

5 x 60% (135#) 

Assistance:

KB Lunges (20#/35#) 3 x 20 alternating hands

140302 5/3/1 Shoulder Press (deload)

C1W4D1

Warm up:
5 min Airdyne
5 min DROMs
GHR sit-ups 3 x 10

Strength:
Shoulder Press 5-5-5
5 x 40% (55#)
5 x 50% (70#)
5 x 60% (85#) 

Assistance:
CF Open 14.1
10 min AMRAP of:
30 Double Unders
15 75# GTO
Score: 171

140227 5/3/1 Deadlift

Warm up:
5 min DROMs
GHR 3 x 10

Strength:
Deadlift 5-3-1+
75% (225)-85% (255)-95% (285 x 3)

Assistance:
GHR 3 x 10
Good Mornings 115# x 10 x 2