151030 Upper Superset

Warm up:
5 min DROMs

A: Upper superset
establish a daily 5RM for:
Shoulder Press (#125)
Bent over barbell row (#125)

B: High rep superset
15-12-9 of:
Shoulder press (#75)
Bento over barbell row (#75)

151029 Front Squats

Warm up:

5 min DROMs

A: Front Squats

Establish daily 5RM (#180)

B: Litvinovs

5 rounds of:

Front Squat #100 x 10

Sprint 100m

151028 Deadifts

Warm up:
5 min DROMS

A: Deadlift
Establish daily 3RM (#275)

B: Hi rep deadlifts
#185 x 21-15-9

151026 Injury

Warm up:

5 min DROMs

A: Stiff legged deadlift 175 x 5 x 3

B: 5 2-min rounds of:

15 #55KB kettlebell swings

10 #55KB goblet squats

7 #35KB shoulder presses ea. side

rest for remainder of 2 min.

151025 run

3mi run

151023 Front Squats

Warm up:
5 min DROMs
2 min jump rope

A: Front Squat
Establish daily 3RM (#185)

B: Litvinovs
5 rounds of:
-10 Front Squats @ #95
-100m sprint

151022 Injured

Warm up:
5 min DROMs

A: 3 sets of:
Good mornings
#125 x 5

B: 3 sets of:
#30 x 10 DB shoulder press
5 rings dips
10 #10 plate lateral raises

151021 Back Squats

Warm up:
5 min DROMs

A: High Bar Back Squat
Work up to daily 3RM (#210)

B: High rep back squat
#135 x 21-15-9

151019 Deadlifts

Warm up:

5 min DROMs

2 min jump rope

3 x 10 #55 KB stiff-legged deadlifts

A: Deadlift

Establish daily 3RM (#270)

B: high rep Deadlift

#185 x 21-15-9

151018 Squatting

Warm up:
5 min DROMs

A: Front squats x 5
175 x 5

B: 5 rounds of:
10 Front Squats @ #95
100m sprint

151015 Injured workout

Warm up:
5 min DROMs

A: Back squat
work up to daily 5RM
#205

B: Bulgarian Split Squats
3 x 10 ea. side @ #30 DBs

151014 Injured Workout

Warm up:
5 min DROMs

A: Stiff legged deadlift
135 x 10
155 x 5
175 x 5
185 x 5

B: 5 rounds for time of:
15 GHD sit-ups
10 #55 KB goblet squat
400m run
Time: 21:50

151013 Injured workout

Hurt my hand/wrist playing softball on Sunday. Hopefully it's only a sprain but I'm limited in what I can to. Time to work the lower half.

Warm up:
5 min DROMs

A: Good Mornings
45# x 10
65# x 10
85# x 10
100# x 10

B: 6 rounds of:
min 1: 60 single under
min 2: 15 box jumps 24"
min 3: 15 #35 KB front squats

151012 Bike Ride

Ride w/ Karen
10.59 mi

151009 Invictus

Warm up:

5min DROMs

A: Front Squat

5 @ 65% (125)

4 @ 75% (135)

3 @ 80% (145)

2 @ 85% (160)

1 @ 90% (185)

1 @ 95% (190)

4 @ AHAP (#170)

Rest 2 min between sets

B: AMRAP12

Run 200m

12 Back Squat (135/95 - taken from the floor)

Score: 3 rounds + 200m

151008 Invictus

Warm up:

5 min DROMs

1 min Airdyne

A: Two sets of:

:60 Muscle ups (red band) 6 | 6

:60 rest

:60 Alt pistols 16 | 18

:60 rest

:60 L-seated DB press (#30) 19 | 20

:60 rest

:60 Strict chin-ups 9 | 10

:60 rest

:60 L-sit hold

:60 rest

B: EMOM9 (3 sets)

min 1 - :30 TTB 9 | 5 | 9

min 2 - :30 Airdyne

min 3 - :30 Ring dips 4 | 6 | 6

C: 3 sets of:

Reverse snow angels x 20

:30 rest

:60 hollow hold

:30 rest

151007 Invictus

Warm up:
5min DROMs

A: E2MOM20 (10 sets)
High Hang Clean + Hang Clean + Clean
Goal: ≥ 150
#165

B: For time:
Row 500m (Airdyne 1:50)
When the clock hits 4 min...
For time:
30 DB (#15) Man makers
Time: 8:50

151005 Invictus

Warm up:

5 min DROMs

2 min Airdyne

A: AMRAP6

-10 pull-ups

-15 push press (#95)

-20 KB swings (#55)

Score: 2 rounds + 2 pull ups

Rest 4 min

AMRAP6

Row 1000m (4 min Airdyne)

Max burpees over the BB (17)

Rest 4 min

AMRAP6

Run 800m

20 TTB

Max reps push ups

Score: got to 17 TTB

151004 Invictus

Warm up:

5 min DROMs

Airdyne 2 minutes

A: EMOM20 (5 sets)

22 Walking lunges #45/#45

B: E3M15 (5 sets)

Bench 3-5 Set a daily 5RM (#180 x 5 then #185 x 3)

C: 3 sets of:

Single arm DB rows x 8 ea hand @ 2111 (#45)

Rest :45

Hollow hold for :60

Rest :45

151003 4Jim5K

Ran the 5K with Hannah (her first!) in 32:59