Thursday, 23 October 2014

Meet at 0530 in the Powerlifting Room...

Strength

Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

Conditioning

The Ensign

Complete as many rounds as possible in 3 minutes of:

Power Clean 155 lbs – 3 reps (scale weight as required)
Push Ups – 6 reps
Air Squats/Dips – 9 reps
 
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence 6 times (6 rounds).

Rest for 1 minutes between the 3 minute rounds.

Post total rounds completed to comments.

Wednesday, 22 October 2014

Team...Rest Day

Open...
Clean, Power Clean, Hang Power Clean

Tuesday, 21 October 2014

Meet at 0530 in the 3rd Floor Weight Room...

Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

Conditioning:

Complete 6 rounds for time:

50 yard Farmer’s Walk
Sprint 1/2 Gasser (100 yds)

*Go as heavy as possible for Farmer’s Walk
*Start by walking 50 yards for farmers walk, set weight down and sprint 1/2 gasser. Repeat.
Post times and loads used to comments.

Monday, 20 October 2014

Meet at 0530 in the 3rd floor weight room:

Strength:
Press 3×5 (add 2.5 lbs to last workout)

Conditioning:
Squat 3×5 (add 5 lbs to last workout)
*Rest 5 minutes between efforts. During the rest complete the following:
In the hall outside the weight room...
2 x Sprint 40 yard (rest 45 seconds between sprints)

Saturday, 18 October 2014

On your own...

Conditioning

Complete 9 rounds for time: scale weight as appropriate...
155 lbs Thruster – 5 reps 
25 lbs Weighted Pull Ups – 5 reps
Post times to comments.

Friday, 17 October 2014

Meet at 0530 in the powerlifting room...

Strength:
Power Clean 5×3 (add 2.5 lbs to last workout)
Strict Chin Ups 3 x max reps
Conditioning:
Complete as many rounds as possible in 12 minutes:
185 lbs Power Cleans – 4 reps
Assault Bike or C2 Row – 10 calories

Thursday, 16 October 2014

Meet at 0530 in the powerlifting room...

Strength:
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)


Conditioning:
Complete 5 rounds:
Handstand Push Ups – max reps
*rest as needed between rounds
then…
Complete 8 rounds: find a good spot for...
Sprint 100 yards
*rest 45 seconds between rounds
Post total reps completed to comments.