tag:blogger.com,1999:blog-55430946139108921562024-03-13T15:35:06.846-04:00358 Fitness358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.comBlogger1105125tag:blogger.com,1999:blog-5543094613910892156.post-26878985187046036922015-12-09T09:38:00.003-05:002015-12-09T09:38:52.959-05:00151209 Front Squat<b>Warm up:</b><br />
5 min DROMs<br />
20 lunges<br />
<br />
<b>A: Front Squat</b><br />
Establish daily <b>3RM (#195 x 2)</b><br />
<br />
<b>B: 30 clean & jerks @ #105</b>358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-88661127232714781312015-12-07T09:54:00.002-05:002015-12-07T09:54:42.783-05:00150207 Deadlift<b>Warm up:</b><br />
5 min DROMs<br />
<br />
<b>A: Deadlift</b><br />
Establish daily 1RM (#285)<br />
Perform 1 pull-up w/ slow negative in between sets<br />
<br />
<b>B: High reps</b><br />
Deadlift #185 x 21-15-9358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-23117011810940005992015-12-03T12:01:00.000-05:002015-12-03T12:01:15.356-05:00151203 Back Squat<b>Warm up:</b><br />
5min DROMs<br />
Lunges 3 x 10 ea side<br />
<br />
<b>A: Back Squat</b><br />
Establish daily 3RM<b> (#225)</b><br />
Perform 1 chin-up w/ slow negative between sets<br />
<br />
<b>B: Hi reps 21-15-9</b><br />
Back squat @ #135<br />
Push ups<br />
<br />358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-12712825131673953362015-12-01T09:55:00.001-05:002015-12-01T09:55:18.123-05:00151201 Bench Press<b>Warm up:</b><br />
5min DROMs<br />
<br />
<b>A: Bench Press</b><br />
Establish daily 3RM <b>(#190)</b><br />
Hi reps<br />
#100 x 21-15-9<br />
<br />
<b>B: 3 rounds of:</b><br />
10 GH raises<br />
10 #5 plate lateral raises358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-31400182732795449112015-11-30T10:02:00.002-05:002015-11-30T10:02:32.638-05:00151130 Deadlift<b>Warm up:</b><br />
5 min DROMs<br />
<br />
<b>A: Stiff legged deadlift</b><br />
#185 x 5 x 3<br />
<br />
<b>B: 5 rounds of:</b><br />
12 #75 muscle snatch<br />
100m run358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-79530223255650616772015-11-23T11:30:00.000-05:002015-11-23T11:30:10.540-05:00151123 Front Squats<br />
<b>Warm up:</b><div>
5 min DROMs</div>
<div>
Lunges 3 x 10</div>
<div>
<br /></div>
<div>
<b>A: Front Squat</b></div>
<div>
Work up to daily 3RM<b> (#180)</b></div>
<div>
<br /></div>
<div>
<b>B: Bulgarian Split Squats</b></div>
<div>
3 x 10 ea. side</div>
<div>
<br /></div>
<div>
<b>C: GHD sit-ups</b></div>
<div>
3 x 15</div>
358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-7610784415832129952015-11-23T11:28:00.001-05:002015-11-23T11:28:34.792-05:00151122 Good mornings<b>warm up:</b><br />
5min DROMs<br />
<br />
<b>A: Good mornings</b><br />
#110 x 5 x 5<br />
<br />
<b>B: Burgener warm up x 5</b>358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-78760013202633263252015-11-20T10:49:00.001-05:002015-11-20T10:49:27.153-05:00151120 Shoulder Press<b>Warm up:</b><br />
5min DROMs<br />
<br />
<b>A: Shoulder Press</b><br />
Work up to current 5RM weight <b>(#130)</b><br />
Then do 5 x 3<br />
In between sets perform 1 pull-up w/ slow negative<br />
<br />
<b>B: 5 rounds of:</b><br />
30 KB swings (#55)<br />
Run 100m358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-3846618449219509272015-11-19T09:46:00.002-05:002015-11-19T09:46:57.349-05:00151119 High Bar Back Squat<b>Warm up:</b><br />
5 min DROMs<br />
<br />
<b>A: Back Squat</b><br />
Establish daily 3RM <b>(#225)</b><br />
Perform 1 pull-up w/ slow negative between sets<br />
<br />
<b>B: High reps</b><br />
21-15-9 of:<br />
Back squat #135<br />
GHD sit-ups358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-79105037071165090802015-11-18T09:34:00.001-05:002015-11-18T09:34:56.776-05:00151118 Bench PressWarm up:<br />
5min DROMs<br />
4min AirDyne<br />
<br />
<b>A: Bench Press</b><br />
Establish daily <b>3RM (#190 x 2)</b><br />
* Do 1 pull-up with slow negative after each set<br />
<br />
<b>B: High Reps</b><br />
Bench Press #95 x 21-15-9<br />
* Do 1 pull-up with slow negative after each set<br />
<div>
<br /></div>
<div>
<b>C: 5 rounds for time of:</b></div>
<div>
-15 Wall balls</div>
<div>
-15 box jump overs</div>
358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-42459869094983417402015-11-17T09:38:00.000-05:002015-11-17T09:38:03.725-05:00151117 Deadlifts<b>Warm up:</b><br />
5 min DROMs<br />
<br />
<b>A: Deadlift</b><br />
Establish daily <b>3RM (#295)</b><br />
<br />
<b>B: Hi reps</b><br />
Deadlift #185 x 21-15-9<br />
DB Shoulder Press #30 x 15-12-9358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-38860650913189014912015-11-16T09:25:00.002-05:002015-11-16T09:25:45.139-05:00151115 Overhead squats<b>Warm up:</b><br />
5min DROMs<br />
2 min jump rope<br />
<br />
<b>A: Overhead Squat</b><br />
#100 x 5 x 5<br />
<br />
<b>B: 5 rounds of:</b><br />
10 #65 Muscle snatch<br />
Run 200m358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-12831114166708767882015-11-13T10:53:00.002-05:002015-11-13T10:53:57.368-05:00151113 Bench Press<b>Warm up:</b><br />
5 min DROMs<br />
<br />
<b>A: Bench Press</b><br />
Establish daily 5RM <b>(#180)</b><br />
- perform 3 pull-ups between all sets (7)<br />
<br />
<b>B: High Reps</b><br />
21-15-9<br />
Bench Press (#95)<br />
Shrugs (#95)358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-12637154228310430642015-11-12T10:02:00.002-05:002015-11-12T10:02:32.382-05:00151112 Stiff-Legged Deadlift<b>Warm up:</b><br />
5 min DROMs<br />
<br />
<b>A: Stiff-Legged Deadlift</b><br />
<b>#185</b> x 5 x 3<br />
<br />
<b>B: 5 rounds of:</b><br />
- 30 #55 KB swings<br />
- 100m run358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-51957461718718563932015-11-11T09:51:00.000-05:002015-11-11T09:51:01.924-05:00151111 Shoulder Press<b>Warm up:</b><br />
5 min DROMs<br />
<br />
<b>A: Shoulder Press</b><br />
Establish daily 5RM <b>(#130)</b><br />
<br />
<b>B: 21-15-9 of:</b><br />
- #85 push press<br />
- ring rows358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-57241993049608535222015-11-10T10:22:00.002-05:002015-11-10T10:22:26.809-05:00151110 Front Squat<b>Warm up:</b><br />
5 min DROMs<br />
<br />
<b>A:</b> Front Squat<br />
Establish daily 5RM <b>(#185)</b><br />
<br />
<b>B: </b>Bulgarian Split Squat<br />
#30 x 10 x 3 ea. side358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-53292197207576471172015-11-06T08:59:00.000-05:002015-11-06T08:59:02.863-05:00151106 Deadlift<b>Warm up:</b><br />
5 min DROMs<br />
<br />
<b>A: Deadlift</b><br />
Establish daily 3RM <b>(#285)</b><br />
<br />
<b>B: High Reps</b><br />
-Deadlift #185 x 21-15-9<br />
-DB Shoulder Press #30 x 15-12-9358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-47901704917574670042015-11-04T10:27:00.002-05:002015-11-04T10:27:41.754-05:00151104 Back Squat<br />
<b>Warm up:</b><div>
5 min DROMs</div>
<div>
<br /></div>
<div>
<b>A: High Bar Back Squat</b></div>
<div>
Work up to daily 5 RM <b>(#215)</b></div>
<div>
<br /></div>
<div>
<b>B: High Reps</b></div>
<div>
21-15-9 of:</div>
<div>
Back Squat @ #135</div>
<div>
AbMat sit-ups</div>
358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-60745765094030701202015-11-03T10:16:00.002-05:002015-11-03T10:16:58.750-05:00151103 Bench Press<b>Warm up:</b><br />
5 min DROMs<br />
<br />
<b>A: Bench Press</b><br />
Establish daily 5RM<b> (#175)</b><br />
<br />
<b>B: High rep bench/ring rows</b><br />
21-15-9<br />
Bench Press (#95)<br />
Ring Rows358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-63325482662682225062015-11-02T11:05:00.000-05:002015-11-02T11:05:15.635-05:00151102 Good Mornings<b>Warm up:</b><br />
5min DROMs<br />
<br />
<b>A: Good Mornings</b><br />
establish daily 5RM <b>(#135)</b><br />
<br />
<b>B: 5 rounds of:</b><br />
30 #35 KB swings<br />
100m sprint358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-83817832202403440222015-10-30T10:26:00.000-04:002015-10-30T10:26:09.316-04:00151030 Upper Superset<b>Warm up:</b><br />
5 min DROMs<br />
<br />
<b>A: Upper superset</b><br />
establish a daily <b>5RM</b> for:<br />
Shoulder Press (#<b>125</b>)<br />
Bent over barbell row (#<b>125</b>)<br />
<br />
<b>B: High rep superset</b><br />
15-12-9 of:<br />
Shoulder press (#<b>75</b>)<br />
Bento over barbell row (#<b>75</b>)358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-22253294557416950792015-10-29T11:55:00.000-04:002015-10-29T11:55:05.407-04:00151029 Front Squats<br />
<b>Warm up:</b><div>
5 min DROMs</div>
<div>
<br /></div>
<div>
<b>A: Front Squats</b></div>
<div>
Establish daily 5RM <b>(#180)</b></div>
<div>
<br /></div>
<div>
<b>B: Litvinovs</b></div>
<div>
5 rounds of:</div>
<div>
Front Squat #100 x 10</div>
<div>
Sprint 100m</div>
358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-47459145964076346682015-10-28T10:17:00.002-04:002015-10-28T10:17:58.232-04:00151028 Deadifts<b>Warm up:</b><br />
5 min DROMS<br />
<br />
<b>A: Deadlift</b><br />
Establish daily 3RM <b>(#275)</b><br />
<br />
<b>B: Hi rep deadlifts</b><br />
#185 x 21-15-9358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-19056557612222470612015-10-26T11:51:00.000-04:002015-10-26T11:51:12.227-04:00151026 Injury<b>Warm up:</b><div>
5 min DROMs</div>
<div>
<br /></div>
<div>
<b>A: Stiff legged deadlift 175 x 5 x 3</b></div>
<div>
<br /></div>
<div>
<b>B: 5 2-min rounds of:</b></div>
<div>
15 #55KB kettlebell swings</div>
<div>
10 #55KB goblet squats</div>
<div>
7 #35KB shoulder presses ea. side</div>
<div>
rest for remainder of 2 min.<br /><br /></div>
358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0tag:blogger.com,1999:blog-5543094613910892156.post-89930568090965492332015-10-26T11:49:00.000-04:002015-10-26T11:49:02.741-04:00151025 run3mi run358 Fitnesshttp://www.blogger.com/profile/06734640761467961791noreply@blogger.com0