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

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

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

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

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