Saturday, November 22, 2014

21 NOV 2014

Wendler 5/3/1, Cycle 1 Week 1 Bench

then

For Time:
Row 500
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
Row 500
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
Row 500
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps



20 NOV 2014

Wendler 5/3/1, Cycle 1 Week 1 Deadlift

then
A. EMOM for 12:00 Alternating
Min 1: 5 Deadlifts @ 75%
Min 2: 5-10 Box Jumps, depending on height. 
 
5 minute rest
 
B :30 Work/ :30 rest for 12 minutes of:
 
Wallballs 
Burpees



19 NOV 2014

Rope Climbs x 10:00

then

4 Rounds for Time

Run 200 m
Double Cleans x 20
Plyo Push ups x 20
Double Cleans x 10
Plyo Push ups x 10



Thursday, November 20, 2014

18 NOV 2014

Wendler 5-3-1, Cycle 1 Week 1 Press

then


As many rounds as possible in 7 minutes:

10 x Thrusters, Right
10 x 2-handed Swings
10 x Thrusters, Left
10 x 2-handed Swings

Rest 2 minute

AMRAP 7:00

10 x 1-Arm Row, Right
10 x Burpees
10 x 1-Arm Row, Left
10 x Burpees

Rest 2 minutes

AMRAP 7:00

10 x Clean, Right
10 x Squats
10 x Clean, Left
10 x Squats



Monday, November 17, 2014

17 NOV 2014

Wendler 5-3-1, Cycle 1 Week 1 Squat

then

For Time:

Squats: 80, 64, 48, 32, 24, 16

KB Swing: 40, 32, 24, 16, 12, 8

Pull ups: 20, 16, 12, 8, 6, 3

First round looks like: 80 squats, 40 KB swings, 20 p/us
Second: 64 squats, 32 KB swings, 16 p/us


Dont be a 10lb plate hog




Friday, November 14, 2014

14 NOV 2014

For Time:
1 Deadlift (315/225#)
2 Dips
3 KB Snatch (es)
4 Power Cleans (95/65#)
5 American Swings (24/16kg)
6 Barbell Rollouts
7 Box Jumps
8 Wall Ball (20/14#)
9 Pull Ups
10 Burpees

This workout is performed in a descending ladder of reps.  Round one
is just one deadlift.  Round two is two dips and one deadlift.  Round
three is three snatches, two dips, and one deadlift.  Etc…



Thursday, November 13, 2014

13 NOV 2014

Deadlifts 3-3-3+

then

For Time:
3 Rounds: 
Swings x 21
Pushups x 21
Then
2 Rounds:
Clean to Front Squat x 15 #135/95
Pushups X 15
Then
1 Round:
Thrusters x 9 #135/95
Pushups x 9