Friday, October 29, 2010

Taking a long rest weekend to travel North to watch the Dawgs. Back on it Monday full throttle. Get 70's big this weekend.

Yesterday's gym day... late post

Squat 65,75,85% (5,5,amrap)
Bench 65,75,85% (5,5,amrap)

Wod

Elizabeth
21-15-9
Clean 135#
Ring Dips

Monday, October 25, 2010

Wendler cycle 2 start:
Add 5 lbs to press/bench
Add 10 lbs to squat/deadlift

Squat 5,5,AMRAP
Bench 5,5,AMRAP

**Use 65,75,85% respectively

+

Complete 5 rounds for time:

20 Overhead Walking Lunges w/ 45 lbs plate (10 each leg)
10 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
10 Strict Pull Ups

Rest 45 seconds between rounds

Friday, October 22, 2010

Light deadlift - sumo, standard, w/e

Light Press - fast reps

+

Complete 10 rounds:

5 HSPU
5 Lateral Hops - 20 inch height
20 yard sprint

Rest 60 seconds between rounds

Thursday, October 21, 2010

Squat - light n' fast... do something different if you have the option... banded squats, zercher, pause... whatever.

+

Complete as rounds as possible in 12 minutes:

4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)

*Clapping pull up is done but pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar.

Wednesday, October 20, 2010

Deload day
Bench light n' quick
Press 95# x 6 x 3

Box Overs

Monday, October 18, 2010

Deloading Week:

Go light w/ reps and weight

Lunges/Lateral squats/Front Squats

Bench Press/Floor Press/Clapping Push Ups

+

Complete 10 rounds:

5 Lateral Hops - 20 inch height
20 yard sprint

Rest 60 seconds between rounds

Saturday, October 16, 2010

3 rounds
15 Hang Power Cleans 135# or 155#
15 Burpees

Friday, October 15, 2010

Deadlift 5,3,amrap
Press 5,3,amrap

+

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Ring Dips
Seated Med Ball Sit Up Throws - 20 lbs
20 yard Farmer's Walk - As Heavy As Possible*


*1 farmers walk at the end of each round

Thursday, October 14, 2010

Squat 5, 3, Amrap
Bench 5,3, Amrap
*use 75,85,95% respectively

+

Complete 5 rounds for time:

8 Handstand Push Ups
8 Ring Pull Ups
8 GHD Sit Ups
8 Box Jumps 24"

Tuesday, October 12, 2010

Sorry I haven't posted... been busy this week.

Deadlift 5,3,Amrap
Press 5,3,Amrap
80,85,90%

Then...

3 sets
5 push press @ 160#
10 1.5pd weighted pull ups
2 box overs
20m down n' back x 2
Rest 2 minutes

Then...

1 set max hspu on rings
30 ubk pull ups

Friday, October 8, 2010

Deadlift 3,3,Amrap

Press 3,3,Amrap

*use 75,80,85% respectively

**wod taken from previous day

+

Complete 6 rounds:

10 Walking Barbell Lunges - 35%-40% of 1 RM Squat
2 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards

Thursday, October 7, 2010

Squat 3,3,amrap
Bench press 3,3,amrap

heavy bicep curl 8,8,8... get some.

Tuesday, October 5, 2010

Deadlift 3,3,AMRAP
Press 3,3,AMRAP
*Bench 3,3,AMRAP

Use 75,80,85%

Pull Ups 3xmax strict

Monday, October 4, 2010

Back Squat 3,3,AMRAP

Bench Press 3,3,AMRAP


*use 75,80,85% respectively

+


Complete 6 rounds:

10 Walking Barbell Lunges - 35%-40% of 1 RM Squat
2 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards

*Place the bar on your back and walking lunge 5 right, 5 left. Make sure to take a long stride and barely touch your back knee to the ground. Drop the bar and perform 2 max distance broad jumps. After landing the last broad jump sprint 10 yards, touch the line and sprint back 10 yards.

*rest 90 seconds between rounds.

Post times and loads to comments.