Friday, February 27, 2015

150227 Aspiring Champions


Warm up:
15 min DROMs

A: 2 rounds for time of:
40 min cap
800m run
150 yd B/W sled push
1000m row
25 wall balls
Time: 26:30

Thursday, February 26, 2015

150225 Invictus

Warm up:
5 min DROMs
Box jumps 3 x 8

Deadlift:
Work up to 5RM (240#)
Then
165# x 10 x 2

Conditioning:
3 rounds for time of:
30 overhead walking lunges (25#)
15 Push-ups
400m run
Time: 14:51

GHD Sit ups 2 x 15

Tuesday, February 24, 2015

150224 Invictus

Warm up:
5 min DROMs
3 x 8 box jumps

A: High Bar Back Squat
5 x 110
5 x 130
3 x 150
2 x 170
2 x 190

Then...

Squat 165# x 10 x E2MOM44

B: 12 min AMRAP (1:2 work:rest)
KB squat clean 55# x 3
6 Burpee box jump overs
Score: 5 rounds

Monday, February 23, 2015

150221 Deadlift

Warm up:
5 min DROMs
2 min Jump rope

Strength:
A: Deadlift work up to 3RM (260#)

B: Deadlift 160# x 21-15-9

C: KB Shoulder press 35# x 10 x 3 each arm

D: KB Goblet squat 55# x 10 x 3


Friday, February 20, 2015

150220 Aspiring Champs

Warm up:
5 min jump rope
5 min DROMs

2 rounds for time of:
B/W sled push for 150 yds
.5 mi run
50 air squats
50 cal row
Time: 27:06

150219 Bench

Warm up:
5 min DROMs
2 min jump rope

Strength:
Bench Press
work up to 2RM (190#)
2 rounds of 10 @ 160#

Wednesday, February 18, 2015

150217 Invictus

AM: Yoga

PM:

Warm up:
5 min DROMS
2 min jump rope

Conditioning:
For time:
50 KBS (35#)
Run 400m
50 Barbell Thrusters (45#)
Run 400m
40 Burpees
Run 400m
50 Barbell Thrusters
Run 400m
50 KBS
Run 400m

Cool down:
Walk .5 mi

Tuesday, February 17, 2015

150216 Back Squats


Warm up:
5 min DROMs
2 min jump rope
Box jumps 3 x 8

A:
High Bar Back Squat 
Work up to 185# x 5 x 3

B:
Bulgarian Split squats (35#/20#) 3 x 8 ea. side

C:
KB Shoulder press 35# x 10 x 3 ea. side
Ring Push-ups 3 x 10 

150214 Deadlifts

Warm up:
5 min DROMs
3 min jump rope

Work up to heavy 5rm Romanian Deadlift (240#)

Then
185 x 10 x 2

GHD Sit-ups 3 x10
Back Extensions 3 x10

Friday, February 13, 2015

150213 Aspiring Champions: Filthy 50

Warm up:
5 min DROMs
3 min jump rope
Couch stretch

Conditioning:
For time (40 min cap)
50 Wall balls
800m run
50 Box jumps
800m run
50 Push ups
800m run
50 Sit ups
800m run
50 KBS (35#)
800m run
Time: 32:30

Wednesday, February 11, 2015

150211 Bench

Warm up:
5 min DROMs
2 min Airdyne

A: Bench Press
5 @ 95
5 @ 120
3 @ 140
2 @ 160
2 @ 180

E2M44M
10 x 140

B: 3 rounds of:
10 GHD sit-ups
10 Back extensions

Tuesday, February 10, 2015

150210 Invictus


Warm up:
5 min DROMs
2 min jump rope
2 x 5 24" box jumps

A. Front Squat E2MOM412 and work to daily double or triple
185# x 2

B. For reps:
for 5 min, 1:1 work:rest;
5 GTO @ 95# (30 reps)
Rest 3 min
For 5 min, 1:1 work:rest;
15 wall balls (75 reps)

C. E2M46
DB rows 10-12/arm tempo: 2110
55# a couple rounds @35# for right arm

150209 Yoga


40 min yoga

150207 Invictus

Warm up:
5 min DROMs
2 min jump rope

A. Squat (1RM = 225)
E2M410
1- 5 @ 45-55 (110)
2- 5 @ 55-65 (130)
3- 3 @ 65-75 (150)
4- 2 @ 75-85 (170)
5- 2 @ 80-90 (190)

E2M44
2 x 10 @ 75% (160)

B. 2 sets for max reps
Wall ball x :60
Rest :60
KBS (35#) x :60
Rest :60
DB row @ 55# x :60
Rest :60

Scores:
1= 26, 31, 21
2= 24, 33, 18

Wednesday, February 4, 2015

150204 Invictus

It's been a tough couple of weeks. Tweaked my back doing deadlifts and a stomach bug kept me out of the gym. Now I'm back. It felt like my right bicep has been healing but I seem to have aggravated it again today with the ring rows.

Meeting with the Ortho last week (follow-up for ganglion cyst on wrist) I asked for him to take a look at it and he seemed to think it may be a slight bicep tendon tear. He said it could heal itself but if it really becomes an issue I should come back in for an MRI.

Warm up:
5 min DROMs
10 air squats
10 walkouts
200m run

Conditioning:
24 min AMRAP of:
1:1 work:rest for each movement
10 DB Ground to Overhead (35#'s)
200M Sprint
10 Ring Rows (2 rounds feet on box, 3 rounds feet on floor)
Score: 5 rounds + 10 DB GTO