151102 Good Mornings

Warm up:
5min DROMs

A: Good Mornings
establish daily 5RM (#135)

B: 5 rounds of:
30 #35 KB swings
100m sprint

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

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

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

150807 Aspiring Champs

Warm up:
2 min jump rope
Couch stretch

WOD:
5 rounds for time of:
25 #45 Thrusters
25 #50 KB Swings
30yd sprint
30yd traveling lunges
Time: 20:13

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

150109 Aspiring Champions

Warm up:
5 in DROMs

Strength:
High Bar back squat work up to daily 2RM (225#)

Conditioning:
5 rounds for time of:
60 yd sled push 150#
60 yd sprint
15 wall balls
Time: 17:17

Finisher:
500m row

141121 Aspiring Champs

I've been recovering over the past 2 weeks. Last week I was completely out of commission with strep throat. I wound up losing 9.5 lbs in the process. This week it's been nothing but yoga. Feels good to get after it but I'll feel better after getting off of the antibiotics.

Warm up:
foam rolling
5 min DROMs
front squats
shoulder presses

Conditioning:
In teams of 2 complete the following AMRAP in 24 min:
120yd 230# farmer carries
240yd 145# sled push
12 30yd sprints
Score: 4 rounds + 60yd farmer carries + 4 30yd sprints

140928 Outlaw Power Squat & Bench

Warm up:
5 min DROMs

Power:
1) Squat 6 x 2 @ 80% (195#)
2) Bench 5 x 5 @ 85% (170#)

Conditioning:
50' HS walk
9 Shoulder to overhead 205/135
9 Rope climbs
50'HS walk
6 S2O
6 RC
50'HS Walk
3 S2O
3 RC

Subbed 100m sprints x 8

Right bicep still bothering me so no pulling.

140422 Sprints

Warm up:
Mobility

Conditioning
6 rounds of:
:30 sprint
Walk to start for rest

140311 Sprints

10 x 100m sprints

130428 Sprinting

100m sprint x 7

Med ball drills w/ 12# ball

• Side toss x 20 each side
• Chest pass x 20
• Overhead pass x 20

121202 Power Snatch, Power Clean

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up

BB Gymnastics:
1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).
125# x 2; 115# x 5
2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
145#

Strength:
1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec.
115#
1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.
115#
1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.
115#
Should have gone heavier on the rows and presses.

Conditioning:
7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).
5 x 200. Did 5 and called it a day. 7 was inviting injury.