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
DWOD
Find: 5 RM Weighted Pull Up, or 3x Max Pull Ups if unable to do 5 RM then...
Complete the following:
2 x 20 yard Sprints (rest 20 seconds between efforts) Rest 30 seconds then...
4 x 30 yard Sprints (rest 30 seconds between efforts) Rest 30 seconds then...
10 x 10 yard Flying Starts (rest 30 seconds between efforts)
*Take 10 yards to accelerate, you should be full speed by the time you hit your start.
SWOD
Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)
2013 07 10
2013 07 09
SWOD
Deadlift 5 RM (add 10 lbs to last workout) Strict Pull Ups 3 x max reps
DWOD
21, 15, 9 reps of: One arm KB power snatch LT - 1.5 pood / 1 pood One arm KB power snatch RT - 1.5 pood / 1 pood Toes to Bar
2013 07 08
SWOD
Squat 3x5 (add 5 lbs to last workout)
DWOD
Close Grip Bench @ 80% of 5 RM Floor Press - 3 Reps Plyo Push Ups - Max Reps in 30 seconds *Rest 90 seconds between rounds *Perform a plyos push up by placing one hand on the a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. *If you are following amateur, use you the weight you got for you last set of 5 on Thursday. Just use a close grip instead of a normal grip.
2013 07 07
SWOD
Power Clean 5x3 (add 2.5lbs to last workout) 1RM Standing Broad Jump
DWOD
On the Minute: Perform a standing double broad jump and 3 power cleans at 80% of 3RM for 10 minutes *Double broad jump is two consecutive broad jumps focusing on minimizing ground contact time between jumps. *You must try to cover as much ground as possible with your broad jump. Minmimum distance is 12' / 3.6 meters each round. *For each round you do not jump the minimum distance, perform 10 evil wheels after the workout.
2013 07 05
SWOD
Squat 3x5 (add 5 lbs to last workout) Bench 3x5 (add 2.5 lbs to last workout)
DWOD
As many rounds as possible in 8 minutes of: 50 lbs DB Thrusters - 9 reps Handstand Push Ups - 9 reps
2013 07 03
2013 07 02
I know B already posted this picture on the main blog, but it's just so awesome it deserves another look!
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
6 Rounds
53 yard Farmer's Walk Sprint 1/2 Gasser *Go as heavy as possible for Farmer's Walk *Start by walking 53 yards for farmers walk, set weight down and sprint 1/2 gasser.
Talk to Me Johnnie "Deadlifts and Viagra"
2013 07 01