back squat 5x5
rest
rest
with a weighted vest (20#/15#):
2-4-6-8-6-4-2
air squats
30"/24" box jumps
OCT 27, 2010
snatch balance 7x1
adequate rest then-
5-4-3-2-1
115#/75# power snatch
1-2-3-4-5
hspu
(looks like 5 snatches then 1 hspu, 4 snatches then 2 hspu and so on)
OCT 25, 2010
work
in 5mins, find 1RM deadlift
then the following for time:
deadlifts x 10
5 rounds of Cindy
deadlifts x 8
5 rounds of Cindy
deadlifts x 6
5 rounds of Cindy
deadlifts x 4
5 rounds of Cindy
deadlifts x 2
use 70% of deadlift 1RM
OCT 19, 2010
work
'the front squat medley'
-max reps @ 185#/135#
-max reps @ 135#/95#
-max reps @ 95#/65#
rest precisely 5mins between efforts
OCT 14, 2010
work
bench press
10-1-8-1-6-1-4-1-2-1
perform 1 rep sets @ 95% 1RM
perform even numbered reps at the following percentages: 50/60/70/80/90
score is number of successful 1RM attempts (highest score possible is 5).
post your 95% 1RM load & successful 1 rep attempts to comments.
OCT 7, 2010
work
200m uneven carry
200m walking lunges
200m sprint
200m uneven carry
200m walking lunges
200m sprint
200 abmat sit ups
OCT 6, 2010
work
muscle ups x 7
double unders x 25
155#/115# squat cleans x 10
burpees x 20
muscle ups x 5
double unders x 50
135#/95# ground to overhead x 15
burpees x 15
muscle ups x 3
double unders x 75
95#/75# thrusters x 20
burpees x 10
OCT 5, 2010
work
50% 1RM x 10
85% x 3
65% x 8
90% x 2
75% x 6
95% x 1
400m run
20#/12# wall ball shots x 50
400m run
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