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.

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)