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MONDAY, 08.12.13

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SWOD

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

DWOD

Complete 5 rounds:
1 Minute – Barbell Overhead Support
1 Minute – GHD Back Extension Isometric Hold
*30 seconds rest between rounds
*For barbell overhead support, get the weight overhead anyway possible and hold for 60 seconds. Start light and add weight to the bar each. Work up the heaviest set possible.
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass, place hands behind the head.

TUESDAY, 08.06.13

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SWOD

Deadlift 5 RM (add 10 lbs to last workout)

DWOD

Perform 2 Power Cleans and death by pull ups…
Power Cleans use 80% of 3 RM or 5×3 Weight
*For this workout, perform 2 Power Cleans & 1 pull up in the first minute, 2 Power Cleans & 2 pull ups the second minute, 2 Power Cleans & 3 pull ups in the third, 2 Power Cleans & 4 pull ups…and so on, until you cannot perform the number of presribed pull ups for the given minute. Remember you have to complete 2 power cleans to buy into each round and adding one pull up each minute

FRIDAY, 08.02.13

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SWOD

Power Clean 5×3 (add 2.5 lbs to last workout)

DWOD

“GFY” Tabata Deadlift Challenge
You have 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.
Weight – 315 lbs / 205 lbs

*This one of the CFFB classics. Obviously this is a pretty aggressive weight. Try to pick a weight you feel like you can hit reps of 5-7 for each of the 8 Rounds