Wednesday:
Meet in the ‘62 Room at 0530
Team
Rest
Open Clinic
The “Double
Under”
Tuesday, 30 September 2014
Tuesday:
Meet in the 3rd Floor Weight Room at 0530
Strength
Deadlift 5 RM (add 10 lbs to last workout)
Conditioning
155/115 lbs Ground to Overhead – 30 reps
Post times to comments.
Monday, 29 September 2014
Meet at 0530 in the 3rd floor weight room...
Strength:
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout
Conditioning:
Strength:
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout
Conditioning:
Complete for time:
True Push Ups – 100 reps
45 lbs Barbell Walking Lunge – 100 yards
45 lbs Barbell Walking Lunge – 100 yards
Once you have completed 100 reps of true push ups, put an empty bar on your back and lunge 100 yards.
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Saturday, 27 September 2014
Saturday:
135/95 lbs Front Squat – 5 reps
Dymanic Push Ups – 10 reps
Rest 5 minutes…
Complete as many rounds as possible in 5 minutes:
135/95 lbs Back Squat – 5 reps
Pull Ups – 5 reps
Post total rounds completed to comments.
Friday, 26 September 2014
Friday: Meet in the 3rd Floor Weight Room
Strength
Power Clean 5×3 (add 2.5 lbs to last
workout)
185 lbs Power Cleans (scale to approx. 70-80% 1 RM)
One (1) 50 yard Farmer’s Walk – AHAP
Stairway to Heaven (go all the way down to basement, all the way to the 4th floor, then back to the 3rd floor weight room)
*Search out the heaviest set of impliments you can find and walk 25 yards out and 25 yards back.
*After each set of power cleans, perform 1 farmer’s walk.
Post weight and loads used and times to comments.
Post times and loads to comments.
Thursday, 25 September 2014
Thursday: Meet at 0530 in the Powerlifting Room
Strength
Squat 3×5 (add 5 lbs to last workout)
Conditioning
21, 15, 9 reps of:
Bench Press @ body weight
Pull Ups
Post times to comments.
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