Wednesday, April 25, 2018

Wednesday 4/25/18

Power Snatch 
3x3 (95)

Power Clean & Push Press
3x3 (95)

Back Squat 
1x3 (185)
1x3 (225)
1x3 (275)

 

Sunday, April 22, 2018

Sunday 4/22/18

2 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength Pullover (180) 12/12
Hammer Strength Front Pulldown (140) 12/12
Cybex Seated Dip (90) 12/12
(rest 2:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Hammer Strength Shoulder Press (130) 12 (110) 12 
Hammer Strength DY Row (160) 12/12
Cybex Seated Dip (90) 12/12
(rest 2:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Triceps Extension (25) 12/12
Hammer Strength Preacher Curl (65) 10/8
Hammer Strength Gripper (90) 50/50
(rest 2:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Single-Arm Hammer Strength Curl (45) 6 (35) 8 (25) 10
Iron Mind "Go Really Gripper" (45) 25/25/25
(rest 2:00 between rounds) 

Wrist Roller 7x (both directions)


Saturday, April 21, 2018

Saturday 4/21/18

No rest between exercises:
15 DB Shoulder Shrug (60)
15 Hammer Strength Neck (back) (45)
15 DB Shoulder Shrug 
15 Hammer Strength Neck (left) 
15 DB Shoulder Shrug 
15 Hammer Strength Neck (right) 
15 DB Shoulder Shrug 
15 Hammer Strength Neck (front)
12 DB Shoulder Shrug 



Thursday, April 19, 2018

Thursday 4/19/18

9:00a
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus BTN Pulldown (100) 15/12
Nautilus Plate Loaded Pullover (100) 12/10
Nautilus Supinated Pulldown (100) 10/8
(rest 2:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/12
Pec Deck (80) 12/10
Close Grip Chest Press (90) 10/10
(rest 2:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Rope Triceps Extension (50) 12/12
Nautilus Single-Arm Curl (100) 12/12
Band Pull Apart (red) 50/50
(rest 2:00 between rounds)

No rest between exercises:
12 DB Shoulder Shrug (60)
12 Hammer Strength Neck (back) (55)
12 DB Shoulder Shrug 
12 Hammer Strength Neck (left) 
12 DB Shoulder Shrug 
12 Hammer Strength Neck (right) 
12 DB Shoulder Shrug 
12 Hammer Strength Neck (front)
12 DB Shoulder Shrug 

No rest between exercises:
50 IronMind "Go Really Gripper" 35
1 Wrist Roll (both ways)
30 IronMind "Go Really Gripper" 
3 Wrist Roll (both ways)
10 IronMind "Go Really Gripper" 
5 Wrist Roll (both ways)

IronMind "Telegraph of Titans"
5-4-3-2-1 (5lbs)
__________________________

6:00p
Sleds
5x 20yd Sled Push Shuttle (315)
200m Sandbag Jog 
4x 30yd Sled Push Shuttle (270)
200m Sandbag Jog 
3x 40yd Sled Push Shuttle (225)



Thursday, April 12, 2018

Thursday 4/12/18

Finishing up the move into the new building.

Hammer Strength DY Row
3x9 (140)

Hammer Strength Chest Press 
3x9 (140)

Hammer Strength Front Pulldown
3x9 (140)

Cybex Seated Dip
3x9 (100)

3 rounds:
No rest between exercises:
Hammer Strength Shoulder Press (90) 10/10/10
Hammer Strength Preacher Curl (50) 10/10/10
Iron Mind Go-Really-Gripper (45) 35/25/15

Cybex Forearm Machine
Wrist Roll
Lateral Flexion/Extension
Wrist Rotation Internal/External 



Tuesday, March 20, 2018

Tuesday 3/20/18

5 rounds for time: (17:22)
27 Double unders
21 Kettlebell Swings (53)
15 Bar Dips
9 Toes to Bar
3 Burpees to a 6" reach 
(rest 1:00 between rounds)


Monday, March 19, 2018

Monday 3/19/18

18.4 (101)
For time: (cap9)
21 Deadlift 225
21 Handstand Push-up
15 Deadlift 225
15 Handstand Push-up
9 Deadlift 225
9 Handstand Push-up
21 Deadlift 315
50′ Hand Walk
15 Deadlift 315
50′ Hand Walk
9 Deadlift 315
50′ Hand Walk