Thursday, March 30, 2017

Thursday 3/30/17

5 rounds for time: (16:20)
20yrd Shuttle Sled Push (225)
40yrd Shuttle Farmers Walk (70)
60yrd Shuttle Sled Pull (225)
(rest 1:00)

 

Wednesday, March 29, 2017

Wednesday 3/29/17

Back Squat 
3x2 (352)

Push Press (back)
3x2 (242)

Clean Pull
3x2 (352)

Lat Pull-down
10 x (100)

10 x (120)
10 x (140)
10 x (160)

 

Sunday, March 26, 2017

Sunday 3/26/17

-Superset-
Bench Press
6x6 (225)
Nautilus Preacher Curl
6x10 (80)


-Superset-
Bar Dip
15-12-9 (bwt)
One Arm Bent Row
3x10 (80)


Triceps Ext
100 (red band)

Band Pull
100 (red band)

Plate Raise
15-12-9 (35)




Saturday, March 25, 2017

Saturday 3/25/17

Snatch
1x2 (185)
1x2 (205)
1x2 (195)
1x2 (215)
1x2 (205)
1x2 (225)

Clean + Thruster
1+1 (225)
1+1 (245)
1+1 (265)

Back Squat
1x2 (315)
1x2 (365)
1x2 (405) 
 
 

Thursday, March 23, 2017

Thursday 3/23/17

Sled Push
30yrd Shuttle (45)
30yrd Shuttle (90)
30yrd Shuttle (135)
30yrd Shuttle (180)
30yrd Shuttle (225)
30yrd Shuttle (270)
30yrd Shuttle (315)
30yrd Shuttle (270)
30yrd Shuttle (225)
30yrd Shuttle (180)
30yrd Shuttle (135)
30yrd Shuttle (90)
30yrd Shuttle (45)
(no rest between pushes) 

Backward Pull 
80yrd Shuttle (135)
80yrd Shuttle (225) 

 

Wednesday, March 22, 2017

Wednesday 3/22/17

Back Squat 
5x3 (308)

Push Press (back)
5x3 (198)

Clean Pull
5x3 (264)  

 

Saturday, March 18, 2017

Saturday 3/18/17

Morning Session
Snatch 

2x3 (185)
3x2 (205)
3x1 (225)

Clean & Jerk 
1x1 (245)
3x1 (265)

Back Squat 
1x3 (315)
2x3 (365) 

Sit-ups
50


Evening Session

10 rounds:
5 Bench Press (225)
10 Mutt Bar Curls (55)

4 rounds:
10 Single Arm Rows (62)

10 Mutt Bar Triceps Ext (55)


Thursday, March 16, 2017

Thursday 3/16/17

10 rounds:
40yrd Sled Push (180)
(rest 1:00)

 

Wednesday, March 15, 2017

Wednesday 3/15/17

Back Squat
1x3 (308)
1x3 (352)
1x1 (374)
2x1 (396)

Push Press
1x3 (198)
1x3 (220)
1x3 (242)

Clean Pull
3x3 (308)



Sunday, March 12, 2017

Sunday 3/12/17

Bench Press
7x5 (225)

5 rounds:
5 Axle Press (100)
7 Russian Kettlebell Swings (80)
(rest 1:00)

15-12-9-6
Mutt Bar Curl (55)
Mutt Bar Triceps Ext (55)
(rest 1:00)



Saturday, March 11, 2017

Saturday 3/11/17

Snatch 
3x2 (185)
2x2 (205)
2x1 (225)

Clean 
1x2 (225)
2x1 (245)
1x1 (265)

Back Squat 
1x3 (315)
1x3 (365)

 

Thursday, March 9, 2017

Thursday 3/9/17

4 rounds (alternate pushes with partner):
20yrd Shuttle Sled Push 180lbs
40yrd Shuttle Sled Push 180lbs

60yrd Shuttle Sled Push 180lbs
(recovery walk 2:00 between rounds)


 

Wednesday, March 8, 2017

Wednesday 3/8/17

Back Squat 
3x3 (365)

Push Press (back)
4x4 (225)

Power Snatch 
3x3 (185) 

 

Sunday, March 5, 2017

Sunday 3/5/17

Back Squat
4x3 (365)


Push Press
4x3 (225)

Power Clean
4x3 (225)

Russian Kettlebell Swing
3x10 (80)



Thursday, March 2, 2017

Thursday 3/3/17

10 rounds:
40yrd Sled Pull 180lbs
40yr Recovery Walk