Wednesday 8.29.12

Strength:
Back Squat:
-105x5
-140x3
-165x3
-205x2
-230x1
-255x3x5

Bench Press:
-75x5
-105x3
-120x3
-150x2
-170x1
-185x3x5
-Max Reps @ 75% BW (135#), 14

Conditioning:
6 Rounds of:
-Max Reps Plyo Pushups
-20 Yard Shuttle Run
*Rest 2 minutes between rounds

18/11/13/12/12/14.

80 Reps.

Tuesday 8.28.12

Strength:
Deadlift 5RM:
-175x5
-205x3
-245x3
-3155x2
-345x1
-375x5

Supine Ring Rows*:
-13,5,2
-8,8,4
-8,7,5
*Sets were designed to be 3x20, but I couldnt complete the rounds unbroken, so I finished off the reps until i hit failure until I got 20.

3RM Box Jump:
-24"x3
-28"x3
-32"x3
-36"x3
-40"x3
-44.5"x3

Conditioning:
As many rounds as possible in 8:00 of:
-5 Power Clean + Push Press @ 155#
-5 Ring Dips

4 Rounds + 3 PC + 3PP.

Monday 8.27.12

Strength:
Back Squat:
-95x5
-135x3
-165x3
-195x2
-225x1
-250x1

Strict Press:
-45x5
-75x3
-85x3
-95x2
-115x1
-130x3x5 (PR)

Conditioning:
8 Rounds of:
-3 Back Squats @ 80% 1RM
-25 Yard Sprint (start from pushup position)
*Rest 2 minutes between rounds

Completed. Not RX'd.  80% of my 1RM is 265#, but 250# was my next weight in my linear progression, so I did the workout at that weight.

Sunday 8.26.12

Strength:
Farmer's Carry: 30 yards out and back

-90/handle +bar

-110/handle + bar

-130/handle + bar

*All Sets Done Unbroken

Conditioning:
-Tabata Tire Flips
-1 Minute Rest

-Tabata Burpees

-1 Minute Rest

-Tabata Tire Flips

 

Final Score: 6 Burpees + 3 Flips = 9 (Lowest scores in each round)

Friday 8.17.12

CrossFit Football Strength:
Power Clean:
-95x5
-115x3
-145x3
-175x2
-195x1
-212.5x5x3 (PR)  

CrossFit Football Conditioning:
5 Rounds for Reps:
-Max Rep Handstand Pushups
-Max Rep Strict Pullups
*2 Minute Rest Between Rounds

6/10, 6/10, 4/10, 3/10, 4/10 = 73 Total Reps

Thursday 8.16.12

CrossFit Football Strength:
Back Squat:
-95x5
-135x3
-155x3
-195x2
-225x1
-245x3x5

Bench Press:
-75x5
-100x3
-115x3
-145x2
-165x1
-180x3x5

CrossFit Football Conditioning:
-1/2 Gasser
-20 DB Hang Cleans, 40#
-5 Sandbag Slams, 70#
-1/2 Gasser
-15 DB Hang Cleans, 40#
-10 Sandbag Slams, 70#
-1/2 Gasser
-10 DB Hang Cleans, 40#
-15 Sandbag Slams, 70#
-1/2 Gasser
-5 DB Hang Cleans, 40#
-20 Sandbag Slams, 70#
-1/2 Gasser

14:26

Tuesday 8.14.12

CrossFit Football Strength:Deadlift 5RM:
-145x5
-195x3
-235x3
-285x2
-325x1
-355x5

Max Reps Strict Pullups:
15,15,11

Biceps Curls (Pull Assistance Work):
-80x12,11,10

CrossFit Football Conditioning:
5 Rounds for Time of:
-20 Yard Bear Crawl
-3 Deadlifts @ 315#
-10 Lateral Burpees

8:42.

Monday 8.13.12

CrossFit Football Strength:
Back Squat:
-95x5
-135x3
-165x3
-195x2
-225x1
-240x3x5
Strict Press:
-45x5
-65x3
-85x3
-95x2
-115x1
-125x3x5 

CrossFit Football Conditioning:
12:00 AMRAP
-10 Supine Ring Rows
-10 True Pushups

7 Rounds + 7 Rows.

Post Conditioning Assistance Work:
Max Reps 1 Arm KB Press, 53#:
-6,5,5

Sunday 8.12.12

CrossFit Football Strength:
Clean 1RM:
-95x5
-135x3
-165x3
-195x2
-225x1
-255x1 (PR)
-265x5x0  

CrossFit Football Conditioning:
-9 Power Cleans @ 210#
-265m Row Sprint
-6 Power Cleans @ 210#
-265m Row Sprint
-3 Power Cleans @ 210#
-265m Row Sprint

Post Conditioning Assistance Work:
Max Reps Biceps Curls, 75#:
-12, 11, 10

Max Reps Strict Chinups:
13, 12, 11