Foam Roll.
Stretch.
Rest.
Tuesday 100831-WW
SWOD
Back Squat
3, 3, 3, 3, 3
Push Press
8x3 @ 65% 1RM (Rest 30 seconds)
Ring Dips
3 x Max Reps
DWOD
21-18-15-12-9-6-3 for time:
Sumo Deadlift High-Pull @ 75 lbs
Push Jerk @ 75 lbs
--------------------------------------
Back Squat
275-295-315-335-345(2x)
Push Press
As RXd @ 135
Max Ring Dips (all strict)
20-15-11
DWOD
7:08
Back Squat
3, 3, 3, 3, 3
Push Press
8x3 @ 65% 1RM (Rest 30 seconds)
Ring Dips
3 x Max Reps
DWOD
21-18-15-12-9-6-3 for time:
Sumo Deadlift High-Pull @ 75 lbs
Push Jerk @ 75 lbs
--------------------------------------
Back Squat
275-295-315-335-345(2x)
Push Press
As RXd @ 135
Max Ring Dips (all strict)
20-15-11
DWOD
7:08
Monday 100830-MWG
SWOD
Clean & Jerk
1, 1, 1, 1, 1
DWOD
3 rounds for time:
Run 400 meters
7 Squat Snatch @ 135 lbs
21 Pull-ups
--------------------------------------
Clean & Jerk
245 (PR by 20 lbs)
DWOD
14:10 (Need to work on consistency with the snatch)
Clean & Jerk
1, 1, 1, 1, 1
DWOD
3 rounds for time:
Run 400 meters
7 Squat Snatch @ 135 lbs
21 Pull-ups
--------------------------------------
Clean & Jerk
245 (PR by 20 lbs)
DWOD
14:10 (Need to work on consistency with the snatch)
Saturday 100828-W
“Bear Complex”
Without letting go of the bar, or resting it on the ground complete 7 sets of the
sequence for 1 round. Do 5 rounds increasing the load per round:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
------------------------------------
Only did 3 rounds. Finished at 135 lbs. Long week of training...
Without letting go of the bar, or resting it on the ground complete 7 sets of the
sequence for 1 round. Do 5 rounds increasing the load per round:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
------------------------------------
Only did 3 rounds. Finished at 135 lbs. Long week of training...
Friday 100827-GGG
SWOD
Squat Snatch
1, 1, 1, 1, 1
DWOD
As many rounds as possible in 15 minutes:
5 Handstand Pushups
7 Pull-ups
9 Sit-ups
---------------------------------------
Squat Snatch
185 (PR by 25 lbs)
DWOD
14 rounds + 5 HSPUs + 7 PUs + 5 SUs
Squat Snatch
1, 1, 1, 1, 1
DWOD
As many rounds as possible in 15 minutes:
5 Handstand Pushups
7 Pull-ups
9 Sit-ups
---------------------------------------
Squat Snatch
185 (PR by 25 lbs)
DWOD
14 rounds + 5 HSPUs + 7 PUs + 5 SUs
Thursday 100826-WM
SWOD
Back Squat
5x1
Press
5x5
DWOD
For time:
20 Power Cleans @ 165 lbs
Run 400 meters
15 Power Cleans @ 165 lbs
Run 400 meters
10 Power Cleans @ 165 lbs
Run 400 meters
5 Power Cleans @ 165 lbs
Run 400 meters
-----------------------------------------
No Back Squat… Too sore.
Press
115-135-145(4x)-145-150(4x)
DWOD
13:41
Back Squat
5x1
Press
5x5
DWOD
For time:
20 Power Cleans @ 165 lbs
Run 400 meters
15 Power Cleans @ 165 lbs
Run 400 meters
10 Power Cleans @ 165 lbs
Run 400 meters
5 Power Cleans @ 165 lbs
Run 400 meters
-----------------------------------------
No Back Squat… Too sore.
Press
115-135-145(4x)-145-150(4x)
DWOD
13:41
Tuesday 100824-WG
SWOD
Press 8x3 @ 65% 1RM (Rest 45 secs)
DWOD
7 rounds for time:
7 Deadlifts @ 315 lbs
7 Burpees
----------------------------------------
Press
RXd @ 125 lbs
DL/Burpee WOD
9:19
Press 8x3 @ 65% 1RM (Rest 45 secs)
DWOD
7 rounds for time:
7 Deadlifts @ 315 lbs
7 Burpees
----------------------------------------
Press
RXd @ 125 lbs
DL/Burpee WOD
9:19
Monday 100823-GGG
SWOD
Front Squat
3, 3, 3, 3, 3, 3
Max Height Box Jumps
10x1
DWOD
"Cindy"
5 Pull-ups
10 Pushups
15 Squats
---------------------------------------
Front Squat
245 (didn't push it)
Box Jump
44"
"Cindy"
24 1/3 rounds (PR is 27 1/3, but was air conditioned…)
Front Squat
3, 3, 3, 3, 3, 3
Max Height Box Jumps
10x1
DWOD
"Cindy"
5 Pull-ups
10 Pushups
15 Squats
---------------------------------------
Front Squat
245 (didn't push it)
Box Jump
44"
"Cindy"
24 1/3 rounds (PR is 27 1/3, but was air conditioned…)
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