August 1, 2013

Warm up:
10 min bands and rolling pain
Lower body sled: 2x75M per (forward; backward & mixing it up)
Seated box jumps: 5x3 (raising box height but not max)

A- Speed box: 10,5,3 then 10x2 @ 60% using chains
B- Speed deads: 135x5, 225x3, 10x70%x1
C- GHR: 3xAMRAP
D- Back ext: 3x25 using 10#
E- Hypers: 3x25 200#
F- OH situps: 3x8@70# DB

If you are feeling good today then go ahead and do any metcon of your choice(please post it though). Tomorrow will be an easier day although a double. Saturday and Sunday are going to be recovery days.
AOD

July 31, 2013

Hip/ Ham/Lats- mob work up to a heavy muscle snatch A- Snatch Balance 50% x 3 x 6 B- Jerk 50% x 2 + 2 muscle ups x 10 C- 
AFAP 800m run 30 back extension 30 situp row 800 30 situp 30 back extension run 800 D- finish with 100 shoulder touches

July 30, 2013

Warm up: sled drag 3 plates: backward: up&out,stomach, ears, bicep curls forward. DB fly's, KB windmills, KB TGU A- Bench: 45x10, 95x5, 135x3 then work up to manageable 3 rep then add sling shot: find 1 rep max C- 3xAMRAP@80% D- BB bent-over rows from floor: 5x10@135 E- DB bench: 3xAMRAP@60 F- banded tri push-downs: 3x25 G- Hammer curls: 3 x 7 heavy

July 29, 2013

warmup:
row 1k
2-plate sled 50 feet: Forward then backward walks for 10 minutes

A- 1RM Future blue band dead traditional style Then hit 80% for max reps B- Stiff-legged deads: 5x15@135 C- GHR: 3x5 reps D- Hypers: 3x25 use working weight E- Kneeling ab pulldowns 3x25 (use heavy green band)

Enjoy. --------------------------------------------------------------------------------

Post your results

ex: 

A- 135x5....455x1,500x1(f) then 10 at 80%

B- 135#

C- leave blank

D- 100#

E- leave blank

rest