SWOD
Bench 3×5 (add 2.5 lbs to last workout)
Supine Ring Pull Ups 3 x reps
DWOD
Complete 7 rounds for time:
25 yards – Overhead Walking Lunges w/ 45 lbs plate
20 reps – Lateral Plyo Skier Hops
2013 07 31
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
Complete 7 rounds for time:
3 Power Cleans 225 lbs / 150 lbs
Sprint 40 yards
2013 07 29
SWOD
Squat 3×5 (add 5 lbs to last workout)
DWOD
As many rounds as possible in 10 minutes of:
3 Push Press
5 Ball Slams
*for push press use between 185 – 225 lbs / 125 – 150 lbs
2013 07 28
DWOD
Find:
Fastest 40 yard sprint
then….
5 RM Weighted Chin Up
*Find your fastest 40 yard sprint. You have 4-7 chances to run to your fastest time. Remember, to warm up properly before attempting any all out efforts.
SWOD
Power Clean 5×3 (add 2.5 lbs to last workout)
2013 07 25
2013 07 25
SWOD
Squat 3×5 (add 5lbs to last workout)
Bench 3×5 (add 2.5lbs to last workout)
DWOD
Complete 8 rounds:
5 DB Thrusters – 50 lbs
10 Russian Twist (10 RT / 10 LT)
15 KB Swings – 2 pood
*Rest 30 seconds between rounds
2013 07 24
Hey everyone I made a Flickr account as you can see on the right hand side of the page. I am gonna try to post all of the pictures I take during class on there. Take a look and see if there are any cool pics of yourself!
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
On the minute
Sprint 60 yards on the minute for 10 minutes.
2013 07 22
2013 07 22
Great job to everyone who was at the strength comp. All of you had some good PRs and multiple PRs. It’s nice to see all of the hard work you have been putting in since starting this program pay some dividends. Proud of everyone!
SWOD
Press 3×5 (add 2.5 lbs to last workout)
DWOD
Complete 5 rounds:
Back Squat – 3 reps
Max Distance Reverse Medball Toss – 10 reps
*Amateur- add 5 lbs to squat workout from last Thursday
*Collegiate/ Professional – use 95% of 3 RM from last Thursday
*Use at least a 20 lbs medball for this workout
2013 07 21
Some stuff for the weekend
Robb Wolf podcast with Jim Laird while Robb is usually talking about nutrition the focus of this podcast is training. I’ve been listening to Robb’s podcast since he started and this one is one of my favorites.
Power Athlete Radio – Episode 18
Mike’s Ultimate Live Stream Link
Movement Demo: Jimmy Buffets
2013 07 19