4/11/13

Michael cashing out.

Strength.

Bench press
5 - 60%
5 - 70%
ME - 80%

Competitors
Bench press
+
DB rows
3 x 8 each arm

Conditioning.

"Low Blow"

For time
100 Sit ups
75 Wall Balls
50 Mountain Climbers
25 Pull ups

4/9/13

What do you train for?

Strength.

5 Sets

2 Push presses + 1 Jerk

Conditioning.

"Speed Bump"

For time

100 Box jumps - 24/20

Every minute stop and do 6 DB snatches - 50/30  

4/8/13

Strength.

(F) Front squat 3 x 5

(C) 1 1/4 Front squat 3 x 5

Conditioning.

"The Blade"

AMRAP 12 Minutes.

6 Push presses (F) 95/65 (C) 115/75

6 Front squats (F) 95/65 (C) 115/75

12 HR push ups

12 Lateral bar hops

4/5/13

Geri and Diane rowing hard.

Strength.

20 Minutes to establish a 1rm C&J

Conditioning.

"Hug a Rock"

3 Rounds for time

400 Meter run with Med ball - 25/15

30 Walkin lunges with Med ball - 25/15

20 Sit ups with Med ball - 25/15   

4/4/13

Strength.

20 Minutes to establish a 1rm bench press

Conditioning.

"13.5"

AMRAP 4 Minutes

15 Thrusters - 100/65

15 C2B pull ups

*IF you get through 3 rounds in the 4 minutes

AMRAP 8 Minutes

15 Thrusters - 100/65

15 C2B pull ups

etc.

     

4/3/13

Strength.

20 Minutes to establish 1rm deadlift 

Conditioning.

"The Claw"

For time

30-20-10

KB Swings - 70#

Box jump - 24/20

$ Out.

3 x 15 Back ext.   

4/2/13

"Creepers" aftermath

Strength.

20 Minutes to establish a 1rm jerk

Conditioning.

"TONY"

For time

50 Deadlifts - 135/95

40 Burpees

30 S2O - 135/95

20 Burpees

10 Cleans - 135/95