Tuesday, June 19, 2018

Tuesday 6/19/18

10:00a
Snatch 
1x2 (155)
1x2 (165)
3x2 (175)

Power Clean & Jerk 
1x2 (155)
1x2 (175)
1x2 (195)

Back Squat 
1x3 (225)
1x3 (275)
1x3 (315)
_________________

3:00p
3 rounds:
15 Nautilus Rowing Torso (50)
15 Dumbbell Shrug (60)
15 HS 4-Way Neck
(no rest between rounds)

15-12-9
Single-Arm Nautilus Multi Biceps (80) 
Single-Arm Nautilus Multi Triceps (80)
(rest while the other arm works)




Monday, June 18, 2018

Monday 6/18/18

At a moderate pace: (7:46.2)
2k Row 

Nautilus AB1
20 (100)
(rest :45)
15 (100)
(rest :30)
10 (100)
(rest :15)
5 (100)

IronMind Captains of Crush Gripper 
2 rounds:
30 (G)
20 (S)
10 (T)

Sunday, June 17, 2018

Sunday 6/17/18

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing-Torso (40) 15/12
Nautilus Plate Load Pullover (100) 12/12
Nautilus Torso-Arm (100) 12/10 
Nautilus Compound Row (160) 12/12 
(rest 2:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/12
Polaris Pec Deck (80) 12/12
Maxicam Chest Press (100) 10/8
Cable Triceps Extension (50) 12/10
(rest 2:00 between rounds)

3 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing-Torso (50) 15/12/10
Nautilus Compound Row (160) 12/12/12
(rest 1:30 between rounds) 

3 rounds:
12 Nautilus Multi-Biceps (80) 
12 Nautilus Multi Triceps (80) 
30 Hammer Strength Gripper (90) 
(rest 1:30 between rounds) 

Band Pull Apart 
100 (red) 

 

Thursday, June 14, 2018

Thursday 6/14/18

9:00a
HS Front Military Press
10 x (70/80/90/100/110)

3 rounds:
Tempo (:10 eccentric/:10 concentric-:08/:08-:06/:06-:04/:04-:02/:02)
HS Shoulder Press (110)
HS Supinated Pulldown (140)
(rest 2:00 between rounds)

3 rounds:
12 HS Alt Arm Chest Press (110)
12 HS Alt Arm DY Row (140)
(rest 1:30 between rounds)

21-15-9
Cable Seated Row (115)
Cybex Seated Dip (90)
(no rest between rounds)

2 rounds:
EZ-Bar Curl 
7 Bottom Half / 7 Top Half / 7 Full (65)
(alternate rounds with a partner)

3 rounds:
12 Nautilus Rowing Torso (40)
15 Dumbbell Shrugs (60)
15 Neck Extension (55)
(no rest between rounds)
___________________________

7:00p
7 rounds:
30yd Sled Push (180)
200m Assault Air Runner 
(rest 1:00 between rounds)



Tuesday, June 12, 2018

Tuesday 6/12/18

Jerk 
4x3 (225)

Power Clean 
1x3 (185)
2x2 (225)
3x1 (245)

5 rounds:
2 Weighted Chin-up (25/35/45/55/70)
2 Weighted Dip (45/55/70/80/90)
(rest 1:30 between rounds) 

3 rounds:
6 Tempo (5151) Hammer Strength Shoulder Press (140)
6 Tempo (5151) Hammer Strength DY Row (140) 
(rest 1:30 between rounds)

3 rounds:
Hammer Strength Preacher Curl (55) 12/9/6
Hammer Strength Gripper (100) 30/20/10
(no rest between rounds) 

Monday, June 11, 2018

Monday 6/11/18

6 rounds not timed:
200m Assault Air Runner
(alternate rounds with a partner)

Snatch 
1x3 (135)
2x2 (155)
3x1 (175)

Snatch Pull
2x3 (205)
3x2 (225)

Back Squat 
2x3 (275)
3x2 (315)

2 rounds:
6 Tempo Back Extension (5151)
3 Tempo Toes to Bar (5151)



Sunday, June 10, 2018

Sunday 6/10/18

8:00a 
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing Torso (40) 12/12
Nautilus Plate Load Pullover (100) 12/12
Nautilus Torso Arm (supinated) (100) 10/10 
(rest 1:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/12
Polaris Pec Deck (80) 10/10
Maxicam Chest Press (80) 12/12
(rest 1:30 between rounds)
_________________________________

6:00p
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing Torso (40) 12/12
HS Front Military Press (90) 12/12
Nautilus Rowing Torso (40) 12/12
Seated Cable Row (160) 12/12
(rest 1:30 between rounds)

3 rounds:
8 Seated Incline Dumbbell Curl (35)
12 Cable Triceps Pushdown (60)
(rest 1:00 between rounds)

Single-Arm Nautilus Multi-Biceps 
(90) 12/9/6 (70) 10 
(rest while other arm works)

Iron Mind "Go Really Gripper"
(45) 35/25/15

2 rounds:
15 Hammer Strength 4-Way Neck (45) 
15 Nautilus Rowing Torso (40)
15 Dumbbell Shrug (60)
(rest 1:00 between rounds) 


Thursday, June 7, 2018

Thursday 6/7/18

9:00a
2 rounds: 
6 Shoulder Press (90) (tempo 5151)
6 Supinated Pulldown (140) (tempo 5151)
(alternate rounds with partner) 


2 rounds:
6 Chest Press (90) (tempo 5151)
6 Seated Row (140) (tempo 5151)
(alternate rounds with partner) 

2 rounds: 
6 Seated Dip (90) (tempo 5151)
6 Preacher Curl (60) (tempo 5151)
(alternate rounds with partner) 


3 rounds:
EZ Bar Curl (65) 12/10/8
EZ Bar Triceps Ext (65) 12/10/8
Gripper (90) 30/30/30/
(rest 1:00 between rounds)
_________________________________

7:00p
Sled Push 
8x 40yd (135-180-225-270-315-360-315-315)
(rest as needed between rounds)


Wednesday, June 6, 2018

Wednesday 6/6/18

Clean 
4x3 (225)

Deadlift (t&g)
1x8 (365)

For time: (23:40)
1000m Row 
30 Weighted Sit-ups (25)
20 Dumbbell Box Step-ups 20' (alt legs) (55)
1000m Row 
30 Weighted Sit-ups (25)
20 Box Step-ups 20' (alt legs) (no weight)
1000m Row 
30 Weighted Sit-ups (25)
20 Box Step-ups 20' (alt legs) (no weight)





Tuesday, June 5, 2018

Tuesday 6/5/18

Jerk 
2x3 (205)
3x2 (225) 

Power Clean 
2x3 (205)
3x2 (225) 

5 rounds:
3 Weighted Chin-ups (25-30-35-40-45)
3 Weighted Dips (25-30-35-40-45)
(rest 1:30 between rounds) 

2 rounds:
HS Pullover (160) 12/12
HS DY Row (160) 10/10
HS Pullover (160) 8/8
(rest 1:00) 
Zottman Curl (35) 10/10 

2 rounds:
HS Shoulder Press (140) 12/12
HS Chest Press (90) 10/10
HS Shoulder Press (90) 10/6
(rest 1:00)
Triceps Extension (55) 10/10 

HS Gripper 
3x20 (135)
2x20 (90)
1x20 (45)
(rest :10 between sets) 

 

Monday, June 4, 2018

Sunday, June 3, 2018

Sunday 6/3/18

HS Super Incline Press
Build to a heavy set of 8 (65-75-85-95-105-115)

2 rounds:
Each exercise to failure. No rest between exercises.
Supinated Nautilus Pulldown (110)12 (100)12
Supinated Nautilus Plate Load Pullover (100) 12/10
Supinated Nautilus Pulldown (110)8 (100)8

(rest 1:00)
Nautilus Single-Arm Curl (100)10 (80)12
(rest 2:00 between rounds)


2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/10
Maxicam Close Grip Chest Press (90) 12/10
Nautilus Shoulder Press (120) 8/6

(rest 1:00)
Cable Triceps Extension (60)12 (50)12
(rest 2:00 between rounds)


3 rounds:
12 EZ-Bar Preacher Curl (65)
30 Iron Mind "Go Really Gripper" (55)
(rest 1:00 between rounds)

Face Pull
3x20 (50)


Saturday, June 2, 2018

Friday 6/1/18

For time: (20:48) 
5k Row 

Iron Mind Captain of Crush Gripper
Sport 25-20-15-10-5
Trainer 20-15-10-5
#1 2x :10 Static Hold