Tuesday 6/27/17

EZ-Bar Pullover
8 x (65,75,85,95,105,105)

Weighted Bar Dips
5 x (25,50,75,100,75,50,25)

8 rounds:
8 Close Grip Chest Press (100)
8 Neutral Grip Lat-Pulldown (150)
(rest :30 between rounds)

2 rounds:
15 Pec Deck (70)
15 Plate Raise (25)
15 Triceps Ext (50)
15 Single-Arm Nautilus Curls (80)
(rest 1:00)

Sunday 6/25/17

Snatch
2x2 (185)
1x1 (195)
5x1 (205)

Snatch High Pull
3x3 (185)

Back Squat
1x3 (315)
1.2.3 (365)

Saturday 6/24/17

3 rounds:
12 Lat-Pulldowns (150)
12 Chest Press (110)
12 Bent Lateral Raise (20)
12 Pec Deck (70)
12 Mutt Bar Curls (55)
12 Mutt Bar Triceps Ext (55)
(rest 1:00 between rounds)

Cable Curl
12 Close Grip (40)
12 Wide Grip (40)
10 Close Grip
10 Wide Grip
8 Close Grip
8 Wide Grip
(rest :30 between sets)

Not timed:
200m Jog
20 ABMAT Sit-ups
20 Back Extensions
200m Jog
15 ABMAT Sit-ups
15 Back Extensions
200m Jog
10 ABMAT Sit-ups
10 Back Extensions

Thursday 6/23/17

7:30a Session
Superset
8 Weighted Dips (25,35,45,55,70)
5 Weighted Pull-ups (10,20,30,40,30)
(rest 1:00 between rounds) 

Superset
8 Close Grip Chest Press (100,110,120,130,140)
8 Seated Row (150,160,170,180,190)
(rest 1:00 between rounds)

Superset
8 Nose Breakers (65,75,85,95,105)
8 EZ Bar Curl (65,75,85,95,105)
(rest 1:00 between rounds)

10-8-6-4-2
Triceps Extension (60)
Single-Arm Nautilus Curl (80)
(no rest between rounds)

6:00p Session
"The Prowler Challenge"  
8 rounds:
40yrd Sled Push (225)
(rest 1:00 between rounds)

 

Wednesday 6/21/17

Power Clean 
2x3 (185)
1x2 (195)
1x2 (205)
1x2 (215)
1x2 (225)
1x2 (235)
1x2 (245)

Push Press 
1x2 (195)
1x2 (205)
1x2 (215)
1x2 (225)
1x2 (235)
1x2 (245)

RDL
3x3 (225)  

 

Tuesday 6/20/17

Superset
8 Barbell Pullovers (65,75,85,95,105)
8 Barbell Curls (65,75,85,95,85)
(Rest 1:00)

5 rounds:
10 Supinated Grip Lat Pulldowns (150)
10 Close Grip Chest Press (100)
200m Jog

15-12-9-6
Single-Arm Nautilus Curl (80)
Triceps Extension (50)

Sit-ups
50

Monday 6/19/17

Snatch 
2x (185)
2x (195)
2x (205)
2x1 (215)

Snatch Pull
3x3 (275)

Back Squat 
2x3 (365) 

 

Sunday 6/18/17

7 rounds:
5 Bench Press (185,205,225,245,225,205,185)
8 EZ Bar Curls (85)
(rest 1:30)

5 rounds:
10 Close Grip Chest Press (100)
10 Single-Arm Nautilus Curls (80)
(rest 1:00)

3 rounds:
10 Pec Deck (80)
10 Bent Cable Rows (160)
(rest :30)

15-12-9
Face Pull (50)
Triceps Ext. (50)
Plate Raise (25)
(no rest)

Not timed:
200yrd Jog
15 Back Ext
15 Sit-ups
200yrd Jog
12 Back Ext
12 Sit-ups
200yrd Jog
9 Back Ext
9 Sit-ups

Saturday 6/17/17

Power Clean + Push Press
2+2 (176)
2+2 (198)
2+2 (220)
5(1+1) (220)

Cluster + Jerk
1+1 (198)
1+1 (220)
1+1 (242)

Clean
1x1 (220)
1x1 (242)
3x1 (264)

50 Sit-ups

Thursday 6/15/17

7:30a Session

Barbell Pullover
2x8 (95)
2x8 (105)
2x8 (115)

5 rounds:
8 Lat Pulldowns (150)
8 Close Grip Bench Press (100)
(rest :30 between rounds)

3 rounds:
10 Pec Deck (80)
20 Face Pulls (30)
(rest :30 between rounds)

15-12-9
One-Arm Nautilus Curls (80)
(no rest between rounds)

15-12-9
Plate Raise (25)
(rest :10 between rounds)

12-9-6
One-Arm Nautilus Curls (80)
(no rest between rounds)

Band Pulls
100 (red band)
____________________

6:00pm Session

Sled Pull
15yrds (180)
15yrds (270)
15yrds (360)
15yrds (450)
15yrds (495)
15yrds (540)
15yrds (585)
15yrds (630)
15yrds (675)
15yrds (630)
15yrds (585)
15yrds (540)
15yrds (495)
15yrds (450)
15yrds (360)
15yrds (270)
15yrds (180)

Tuesday 6/13/17

Snatch 
2x2 (185)
2x2 (195)
3x2 (205)

Power Clean + Hang Power Clean + Push Press
1+1+2 (185)
1+1+2 (205)
1+1+2 (225)

Back Squat 
1x2 (275)
1x2 (315)
1x2 (365)

 

Monday 6/12/17

Superset
8 Neutral Grip Lat-Pulldown (120,140,160,180,200)
8 Close Grip Chest Press (90,100,110,120,130)
(rest 1:00 between rounds)

Neutral Grip Lat-Pulldown
Drop Set
5x (190)
5x (150)
5x (130)
7x (100)
7x (70)
(no rest between sets)

Close Grip Chest Press
Drop Set
5x (150)
5x (130)
5x (110)
7x (90)
7x (70)
(no rest between sets)

Bent Cable Row
4x12 (130)

Single-Arm Nautilus Curl
4x10 (80)

Triceps Extension
4x10 (70)

Plate Raise
4x15 (25)

Saturday 6/10/17

Demo lifting for Iron Athlete Weightlifting Clinic hosted by CrossFit GTX.

1 Clean + 1 Thruster (225)

1 CleanJerk (225)

1 Pause Clean (:02 bk) + 1 Pause Jerk (:02 in dip) (225)

3 Position Clean (High, AK, BK) (225)

Thursday 6/8/17

Sled Pull
200yrd Shuttle (225)
160yrd Shuttle 
120yrd Shuttle 
80yrd Shuttle 
40yrd Shuttle 
(alternate sets with a partner) 

Wednesday 6/7/17

Back Squat
2x1 (365)
1x1 (405)

Push Press (back)
2x1 (225)
1x1 (275)

Tuesday 6/6/17

Lat-Pulldown
10x (150, 160,170,180)
6x (190,200,190)

10-9-8-7-6-5-4-3-2-1
Close Grip Chest Press (100)
Seated Row (150)
(no rest between rounds)

3 rounds:
10 Triceps Extension (60)
10 Single-Arm Nautilus Curls (80)
(rest :30)

21-15-9
Face Pull (30)
Plate Raise (25)
(no rest between rounds) 

3 rounds:
15 Cable Curl (30)
30 Band Triceps Extension (red band) 
(rest :30)

30 Plate Crunches (25)
(rest :10)
20 Plate Crunches 
(rest :10)
10 Plate Crunches

Sunday 6/4/17

Back Squat
10x1 (365)

Push Press (back)
10x1 (225)

Saturday 6/3/17

EZ-Bar Pullover
12x (65)
10x (85)
4x8 (105)

Superset
Close Grip Chest Press 12x(100), 10x(110), 8x(120), 6x(130) 10(100)
Seated Row 12x(150), 10x(170), 8x(190), 6x(200), 10x(150)
(rest 1:00 between rounds) 

Single-Arm Nautilus Curls
5x 10 (80)

3 rounds:
15 Plate Raise (25)
30 Band Pull (red band)
(rest :30 between rounds) 

Band Triceps Ext.
100 (red band) 

 

Thursday 6/1/17

Sled Push 
15yrds (225)
15yrds (315)
15yrds (405)
15yrds (495)
15yrds (585)
15yrds (630)
15yrds (675)
15yrds (720)
15yrds (765)
15yrds (810)
15yrds (855)
15yrds (900) 
(rest as needed between pushes) 

Rest 10:00

Sled Pull
400yrds (90)
(share work with a partner)