Wednesday, 1 October 2014



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

Complete for time:

155/115 lbs Ground to Overhead – 30 reps

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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:

Complete for time:
True Push Ups – 100 reps
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:

Complete as many rounds as possible in 5 minutes:
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)


10, 8, 6, 4, 2, reps of:
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

O.G. Volkswagen

21, 15, 9 reps of:
Bench Press @ body weight
Pull Ups

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