Today's Workout

Double Duty today.

DE BP wk # 2
8 sets of 3 with 60% of your 1RM
coupled with
MB slams, 3 reps with your heaviest MB for 8 sets also-
put this on the clock and beat your time from the previous cycle of 8x3.

Alternating KB or DB floor press x 10 reps
coupled with
Alternating KB core rows or DB chest supported rows x 10 reps
As many rounds as possible in 10 minutes.

Finale!

Overhead push press 95/65 x 20,18,16,14,12,10,8,6,4,2
Box Jump 24"/18" x 2,4,6,8,10,12,14,16,18,20

This one is brutal, Put this also on the clock and see what happens!

Today's Workout

ME DL Week 1- Rep Scheme of 8
(Wk2-6's, Wk3- 4's)
Alternating weeks of ME squat and deadlift. Week 1 starts with Deadlifts for a max set of 8. In
Conventional DL's
3 sets of 8, start moderate and build to a max set of 8 pulls.

Metcon for time-

Hang powercleans-95/65 x 50 reps

Rest and Recovery Day

Courtesy of the Onion.

Today's Workout

For Time:

Run 200m

Power Snatch- 115/65 10,8,6,4,2

Pullups (supine grip) 10,8,6,4,2

Run 200, do 10 Powersnatches, do 10 pullups, repeat run and follow with 8 Powersnatches, 8 pullups....repeat until complete!

Today's Workout

ME Floor Press Week 2

5 sets of 3 reps. Start low and build until you hit a 3RM.

Inbetween each set do a supine chin. Use a vest or elevate your feet.

Finish with the couplet of one arm db rows and dips.

Rep scheme is 21-15-9

Add 5lbs to DB weight and dip weight from last week. This will be the last week of this couplet.

Do this for time- beat last weeks PR.

RIP Randy Pausch

Today's Workout

DE Box Squats- week 2

Same set up as last week. Use bands if you have them and do a single wrap with a purple of medium band.

Use a 12" box or a box height that will bring you just below parallel.

Do pause squats if you have no box or lumbar issues. If doing pause squats your percentage for today will be 50% of your 1RM.

Box squatter will do 60% of 1RM.

All will do 8 sets of 2 reps, pausing or sitting on the box for 2-4 seconds before rising.

Time your total effort and compare to last week.

Finish with Barbell lunges with the bar in the racked position and GHR's.

Barbell lunge x 5+5
GHR x 10
Do 5 rounds