Tuesday, January 27, 2015

26 JAN 2015

Wendler 5/3/1 Cycle 3, Week 3 Squat

then

BTN Snatch Grip Press x 5
BTN Snatch Grip Push Press x 5
OH Squat x 5
Pressing Snatch Balance x 5
Heaving Snatch Balance x 5
Orangutan Press x 5

5×5 Power Snatch
Working up to a moderate working weight

then

3 Rounds
Partner 1:
Wall Balls x 12
Box Jumps x 12
Partner 2:
Power Snatch x 5 
OH Squat x 5


Saturday, January 24, 2015

23 JAN 2015

Wendler 5/3/1 Cycle 3, Week 2 Bench

then

EMOM x 10:00
Thruster x 4 95/65 + 3 Bar Rollouts

then

7:00 AMRAP
5 Dips
4 PGU
3 Front Squats 115/75

then


3 Rounds for Time
7 Shoulder to Overhead 115/75
7 Back Squats 115/75
7 Box Jumps



22 JAN 2015

Wendler 5/3/1 Cycle 3, Week 2 Deadlift
Then

5 Rounds

Snatch Grip Deadlift x 5-8
Row x 5-8
Hang Power Clean x 5-8
Overhead Squat x 5
Behind the Neck Push Press x 5-8


21 JAN 2015

EMOM 20:00

Even: Tactical Lunges x 10
Odd: Plyo Push Ups x 10


Tuesday, January 20, 2015

20 JAN 2015

Wendler 5/3/1 Cycle 3, Week 2 Press
Then
TABATA!

Ring Rows
Sledge Hammer
Box Jumps
Ab Mat Sit Ups
Wall Ball




Monday, January 19, 2015

19 JAN 2015

Wendler 5/3/1 Cycle 3, Week 2 Squat
Then
Complete 6 rounds for time:
Barbell Walking Lunges @ 40% of 1 RM Squat – 12 reps (6 RT/ 6 LT)
Row 250 meters
*Barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.



16 JAN 2015

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

then

For Time:

Turkish Get Ups x 5 (es)
Swings x 50
KB OH Squats x 10 (es)
Swings x 50
KB OH Squats x 10 (es)
Swings x 50
Turkish Get Ups x 5 (es)