Blog Search

THURSDAY, 07.11.13

By: 0

IMG_1789

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)

MODAY, 07.08.13

By: 0

IMG_1791

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.

FRIDAY, 07.05.13

By: 0

IMG_1754

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.