Friday, October 30, 2015

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)

Thursday, October 29, 2015

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

Wednesday, October 28, 2015

151028 Deadifts

Warm up:
5 min DROMS

A: Deadlift
Establish daily 3RM (#275)

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

Monday, October 26, 2015

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

Friday, October 23, 2015

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

Thursday, October 22, 2015

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

Wednesday, October 21, 2015

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

Monday, October 19, 2015

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

Thursday, October 15, 2015

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

Wednesday, October 14, 2015

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

Tuesday, October 13, 2015

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

Friday, October 9, 2015

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

Thursday, October 8, 2015

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

Wednesday, October 7, 2015

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

Monday, October 5, 2015

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