Thursday August 29th
Back Squat @ 165 x 5 Reps
-3 sets:2:00
Bench Press @ 165 x 5 Reps
-3 sets:2:00
Deadlift @ 245 x 5 Reps
-1 Set
Ring Pull Ups (dead hang)
-3 Sets
Thursday August 29th
Back Squat @ 165 x 5 Reps
-3 sets:2:00
Bench Press @ 165 x 5 Reps
-3 sets:2:00
Deadlift @ 245 x 5 Reps
-1 Set
Ring Pull Ups (dead hang)
-3 Sets
Friday August 30th 2013
-full day of rest
Saturday August 31st 2013
(crossfit class)
-500 m run
-10 pull ups
-15 push ups
-20 slam ball
-25 overhead press
-1:30 Row
**3 rounds total
Sunday September 1st 2013
-full day of rest
Monday September 2nd 2013
-full day of rest
September 3rd 2013:
Back Squat @ 175 x 5 reps
-3 sets/2:00 rest
Overhead Press @ 105 x 5 reps
-3 sets/2:00 rest
Deadlift @ 265 x 5 reps
-1 set/ 2:00 rest
Pull Up @ Pro/Chin/Pull
10,10,6
NOTE: tweaked shoulder somehow, switch to dumbbell pressing movements to compensate
Deadlift @ 135 LB
KB Swing @ 40 LB
Push Up
-10,9,8…1 for time
3.5 K Run
A1) Snatch Pull @ 95 LB---- 4 x 5
B1)Deadlift @ 185 LB— 4 x 10
B2 Reverse Glute Ham @ BW---- 4 x 10
REST TIME= 1:00
C1) BB Overhead @ 65 lb—4 x 10
C2) BB Row @ 95 LB— 4 x 10
C1) Pull Up @ BW sets 1,2 — Lat Pull @ 85 LB x 10 sets 3,4
C2) Bench @ 95 LB 4 x 10
REST TIME=1:00
D1) Bosu Hollow Rock @ :45 sets 1,2 — Bosu Plank :45 sets 3,4
D2) KB Rotation @ 12 KG x 30
REST TIME=1:00
A1 1 Arm DB Snatch 55 LB 4 x 5 1:00
B1 BB Lunge @ 75 LB 4 x 10 0
B2 Landmine OVR 15 LB 4 x 10 0:30
C1 Glute Ham BW 4 x 10 0
C2 1 Arm Row 65 LB 4 x 10 1:00
D1 Ring Holds Max Hold 4x
D2 Ring Pulls Max Hold 4x 1:00
E1 Landmine Rotate 15 LB 2 x 30
E2 Hollow Rock 45 (s) 2 x 1:00
F1 1-Arm Tricep Pull 15-10 LB 4 x 10 0
F1 1 Arm DB Curl 15-10 LB 4 x 10 0