2013 07 19
SWOD
Power Clean 5x3 (add 2.5 lbs to last workout)
DWOD
T. Rice Conditioning Test Complete: Three (3) 300 yard Shuttle Runs Rest 5 minutes between efforts. *You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles. To Pass Conditioning Test: *less than 200 lbs - 60 seconds and below *200 lbs-250 lbs - 65 seconds and below *greater than 250 lbs - 70 seconds and below
2013 07 18
2013 07 18
DWOD
Find:
1 RM Box Jump
*Warm up as needed. Land above parallel. Take between 4-7 max attempts. Remember you still have to squat heavy after this, so play it smart.
SWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)
Full Glute Ham Raises 4x8
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2013 07 17
2013 07 17
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
Complete 10 rounds: 10 Mountain Climbers 10 Evil Wheels 50 yard Farmer Carry - AHAP
2013 07 15
2013 07 15
SWOD
Strict Pull Ups 3 x max reps Push Press 5x3
DWOD
Complete 5 rounds: Front Squat @ 70% of 1 RM - 10 reps Sprint 1/2 Gasser
State of Mind Power Athlete Warm Up Series 2 Power Athlete Radio Episode 16
2013 07 14
2013 07 14
SWOD
Power Clean 5x3 (add 2.5 lbs to last workout)
DWOD
Complete 5 rounds: 3 Power Snatches 3 Snatch Pulls 3 Power Snatches *Rest 3 minutes between sets. *Stay connected to the weight during the set. If you let go of the weight, count a penalty. *If weight is dropped count a penalty. *Perform an equal amount of burpees as a penalty.
2013 07 11