Friday 9.28.12

Strength:
Power Cleans:
-95x5
-135x3
-165x3
-195x2
-225x5x3 (PR) 

Bench Press (warmup):
-95x5
-135x3
-165x3
-185x2
-205x1
-225x1

Conditioning:
"Volkswagen 4.0"

15-12-9 of:
-Bodyweight Bench Press + 5 lbs (190#)
-50# Weighted Pullup

15:30 RX.

Thursday 9.27.12

Strength:Back Squat:
-115x5
-155x3
-185x3
-225x2
-255x1
-280x3x5

Handstand Pushups, 5 Rounds Max Reps (3min rest between rounds):
7/4/4//5/4

Conditioning:
8 Rounds of:
-130m Row Sprint (45 sec rest between rounds)

Fastest: 22.4 Slowest: 24.5

Thursday 9.13.12

Strength:
Deadlift 5RM:
-185x5
-225x3
-275x3
-315x2
-355x1
-395x5

Conditioning:
Every 30 sec for 8 minutes:
-50 yard sprint
Completed RX'd.

Tuesday 9.11.12

Strength:
Power Clean Warmup:
-95x5
-135x3
-185x3
-225x1

Conditioning:

"Never Forget"
Complete 3 rounds for time:
9 Power Cleans - 225 lbs
11 Handstand Push Ups
101 yard Shuttle Run

19:02 RX.

Monday 9.10.12

Strength:
Back Squat:
-135x5
-175x3
-205x3
-225x2
-255x1

-265x3x5

Split Jerk Warmup:

-95x5

-135x3

-165x3

-195x2

-215x1 (fail)

Conditioning:

5 Rounds for Reps:
-5 Split Jerks @ 185#

-Max Reps Bar Dips

 

5/9, 5/5, 5/8, 5/8, 0(fail x3)/9.

Friday 9.7.12

Strength:
Power Cleans:
-95x5
-135x3
-185x3
-225x2
-255x1 (PR)

-220x5x3 (PR)

Strict Chinups:

13,10,8

Conditioning:

8:00 AMRAP:
-5 Pullups

-10 Pushups

-5 Back Squats @ 220#

6 Rounds + 2 Pullups.

Saturday 9.8.12

Conditioning:
3 Rounds of:*

-45sec Pullup Hold at top, 15sec rest

-45sec Overhead Walking Lunge @ 45#, 15sec rest
-45sec Sledgehammer Strikes @ 45#, 15sec rest
-45 sec to run Full Gasser, 15 sec rest

*1/2 point for less than Full Gasser, 1 point for Full Gasser.

 

1.5 points (0/3 on sprints!)
.

Thursday 9.6.12

Strength:
Back Squat:
-105x5
-145x3
-175x3
-215x2
-235x1
-260x3x5

Bench Press:
-85x5
-105x3
-125x3
-155x2
-175x1
-187.5x3x5
-Max Reps @ 75% Bodyweight (140#), 16 reps

Conditioning:
3 Rounds for Time:
-10 Supine Ring Rows
-Stone to Shoulder @ 116#
7:04.

Tuesday 9.4.12

Warmup:
-1 mile run, not timed

Strength:
Deadlift 5RM:
-185x5
-225x3
-275x3
-315x2
-345x1
-385x5
-Max Reps in 1:00 @ BW (185#) - 40 Reps

Max Reps Strict Pullups x3:
-13/9/9

Barbell Rows:
-45x5
-95x5
-135x5
-185x3
-145x3x5

Conditioning:
OTM for 12:00:
-2 Power Snatch @ 80% 1RM (125#)
-10 Pushups
Completed RX'd.

Monday 9.3.12

Warmup:
-1.5 mile run

Strength:Front Squat Warmup:
-95x5
-135x3
-165x3
-195x2
-225x2
-255x1
-275x1

Strict Press:
-45x5
-75x3
-85x3
-95x2
-115x1
-132.5x5,5,4,1 (Attempt again next week)

Conditioning:
8 Rounds of:
-2 Front Squats @ 95% 2RM (275#)
-5 Box Jumps @ 36"
*Rest 2 minutes between rounds

Completed RX'd.

:41/:44/:40/:44/:40/:39/:36/:34

Saturday 9.1.12

Strength:
Front Squat Warmup:
-95x5
-135x3
-165x3
-195x2
-225x2
-255x2

Conditioning:
4 Rounds for time, each round consists of 3 cycles of:
-2 Front Squats @ 75% 1RM (255#)
-10 Plate Slams @ 45#
-1 15' Rope Climb
*2 Minute Rests Between Rounds

3:26, 4:28, 5:09, 5:27.

Friday 8.31.12

Wednesday 8.29.12

Strength:
Power Cleans:
-95x5
-135x3
-185x3
-225x2
-275x2 (Clean Pull)

-295x2 (Clean Pull)
-217.5x5x3 (PR)

Pull Assistance Work:
Biceps Curls:
-95x3x5
-75x3xMax Reps - 16,16,12

Conditioning:
9 Rounds of:
-5 Thrusters @ 135#
-5 Strict Pullups

-5 Burpees

12:08.