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.

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.