Sunday 7/30/17

Nautilus Super Pullover
6x6 (:06 eccentric) (120)
(rest 1:00)

5 rounds:
5 Weighted Pull-ups (25)
5 Weighted Dips (70)
(rest 1:00)

5 rounds:
10 Seated Dips (110)
10 Dumbbell Curls (35)
(rest 1:30)

3 rounds:
20 Close Grip Chest Press (70)
20 Seated Rows (100)
(rest 1:00)

100 Band Pulls

Saturday 7/29/17

Back Squat
Wave 1
1x5 (225)
1x5 (275)
1x5 (315)
Wave 2
1x4 (225)
1x4 (275)
1x4 (315)
Wave 3
1x3 (225)
1x3 (275)
1x3 (315)
Wave 4
1x2 (225)
1x2 (275)
1x2 (315)
Wave 5
1x1 (225)
1x1 (275)
1x1 (315)

Thursday 7/27/17

7:00a Session
8 rounds:
8 Seated Dips (100)
8 EZ-Bar Curls (65)
(rest :30 between rounds)

8 rounds:
8 Nautilus Pullovers (130)
8 Supinated Lat-Pulldowns (130)
(:30 rest between rounds)

8 rounds:
8 Close Grip Chest Press (110)
8 Single-Arm Nautilus Curls (90)
(rest :30 between rounds)

15-12-9
Face Pull (50)
Triceps Ext. (50)
Plate Raise (25)
(rest :30 between rounds)

100 Band Pulls
____________________

7:00p Session

4-5 Person Relay:
5x10yrd Sled Push Sprint 135/90
(Rest 2:00)
5x20yrd Sled Push Sprint
(Rest 2:00)
5x30yrd Sled Push Sprint
(Rest 2:00)
5x20yrd Sled Push Sprint
(Rest 2:00)
5x10yrd Sled Push Sprint

Finisher
200yrd Sled Push for load
(share work anyhow)

Tuesday 7/25/17

Nautilus Super Pullover
2x12 (100)
2x10 (120)
2x8 (140)

5 rounds:
5 weighted Dips (45,70,90,115,135)
(rest 1:00)
5 Weighted Pull-ups (10,20,30,40,50)
(rest 1:00)

10-8-6
Nautilus Super Pullover (:05 eccentric) (120)
Supinated Grip Seated Row (:05 eccentric) (150)
Close Grip Chest Press (:05 eccentric) (100)
(rest 1:30 between rounds)

3 rounds:
12 EZ-Bar Curls (65)
6 Single-Arm Nautilus Curls (:10 eccentric) (90)
(rest 1:30 between rounds)

No measure:
100 Band Pulls
100 Band Triceps Extension

Monday 7/24/17

Back Squat
4 waves:
1x2 (225)
1x2 (275)
1x2 (315)

Deadlift
4 waves:
1x2 (225)
1x2 (275)
1x2 (315)

Saturday 7/22/17

Chest Press (horizontal)
1st Drop Set
6x (180), 4x (135), 4x (115), 4x (90), 6x (70), 6x (45)

(rest 3:00)

2nd Drop Set
10x (135), 8x (115), 4x (90), 4x (70), 6x (45)

(rest 2:30)

3rd Drop Set
10x (115), 8x (90), 6x (70), 4x (45)

(rest 2:00)
4th Drop Set
12x (90), 10 (70), 6x (45)

(rest 1:30)

5th Drop Set
12x (70), 8x (45)

Pec Dec (:10 Eccentric)
8x (80)
8x (70)
8x (60)
8x (70)
8x (80)
(rest 1:00 between sets)

4 rounds:
12 Dumbbell Pullovers (55)
12 Seated Rows (150)
(rest 1:30)

11-9-7-5-3
Mutt Bar Upright Row (55)
Mutt Bar Triceps Ext
Mutt Bar Curl
(alternate rounds with a partner)

No measure:
100 Band Pulls
100 Band Triceps Ext

Thursday 7/20/17

5 rounds:
3 x 1.5 Press (95,115,135,135,135)
(rest 1:00)
8 x Dumbbell Curl (35)
(rest 1:00)

4 rounds:
4 x Close Grip Chest Press (:10 eccentric) (120)
(rest 1:00)
6 x Barbell Curl (95)
(rest 1:00)

8 rounds:
8 x Neutral Grip Lat-Pulldown (120)
8 x Plate Raise (35)
(rest :30)

No measure:
100 Band Pulls
100 Band Triceps Ext

3 rounds:
30 Sit-ups
200m Jog

Tuesday 7/18/17

5 rounds:
8 EZ-Bar Pullovers (95)
8 Wide Grip Seated Row (150)
(rest :30 between rounds)

5 rounds:
8 Close Grip Chest Press (120)
8 EZ-Bar Curls (95) 
(rest 1:00 between sets) 

3 rounds:
15 Face Pulls (50)
10 Triceps Extensions (50)
15 Plate Raises (25)
(rest :30 between sets) 

3 rounds:
8 Single-Arm Nautilus Curls (:05 eccentric) (90)
8 Pec Deck (:05 eccentric) (70)
(no rest between sets) 

 

Sunday 7/16/17

Back Squat
2x3 (225)
2x3 (275)
2x3 (315)
3x1 (365)

Sprints
Dynamic Stretch
5 x 20yrd Strides
5 x 10yrd Sprint (3pt start)
5 x 5yrd Sprint (3pt start)

3 rounds:
15 Back Extension
25 ABMAT Sit-ups

21-15-9
Neck Harness (25)
(rest :30)

Friday 7/14/17

6 rounds:
3 Weighted Pull-up (10,20,30,40,50,60)
(rest :30)
3 Weighted Dip (25,45,70,90,115,135)
(rest :30)

Rest 2:00

2 rounds:
5 Weighted Pull-ups (45/25)
(rest :30)
5 Weighted Dips (90/70)
(rest :30)

15-12-9-6
Pec Deck (70)
Close Grip Chest Press (100)
(rest 1:00)

15-12-9
Seated Row (150)
Bent Lateral Raise (15)
(rest 1:00)

15-12-9-6
Cable Curls (40)
(rest :30)

Thursday 7/13/17

Sled Push 
20yrd Shuttle (90)
20yrd Shuttle (135)
20yrd Shuttle (180)
20yrd Shuttle (225)
20yrd Shuttle (270)
20yrd Shuttle (315)
20yrd Shuttle (360)
20yrd Shuttle (405)
20yrd Shuttle (360)
20yrd Shuttle (315)
20yrd Shuttle (270)
20yrd Shuttle (225)
20yrd Shuttle (180)
20yrd Shuttle (135)
20yrd Shuttle (90)
(no rest between shuttles)

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

Wednesday 7/12/17

6 rounds:
6 EZ-Bar Pullover (85)
6 Supinated Lat-Pulldown (150)
(rest :30)

6 rounds:
6 Close Grip Chest Press (120)
6 EZ-Bar Curls(85)
(rest :30)

Single-Arm Nautilus Curl (:05 Eccentric)
12,10,8,6 (90)

3 rounds:
10 Pec Deck (70)
10 Face Pull (50)
10 Triceps Extension (50)
10 Plate Raise (35)
(rest 1:00)

Tuesday 7/11/17

Back Squat 
3 waves:
1x2 (275)
1x2 (315)
1x2 (365) 

Clean & Jerk 
1x1 (225)
1x1 (245)
1x1 (265) 

 

Sunday 7/9/17

3 rounds:
1 Weighted Bar Dip (135,160,160)
(rest 1:00)
1 Weighted Pull-up (70,70,70)
(rest 1:00)
5 Weighted Bar Dip (90,100,115)
(rest 1:00)
5 Weighted Pull-up (25,25,25)
(rest 1:00)

8 rounds:
8 Close Grip chest Press (100)
8 Seated Cable Rows (150)
(rest :30)

15-12-9-6
Pec Dec (70)
Plate Raise (25)
(no rest)

15-12-9-6
Single-Arm Nautilus Curl (80)
(rest 1:00)

15-12-9
Face Pull (50)
Triceps Ext (50)
(rest 1:00)

Saturday 7/8/17

Back Squat
1x3 (286)
1x3 (308)
1x3 (330)
3x1 (352)

Push Press
1x3 (187)
1x3 (198)
1x3 (209)
3x1 (220)

Clean Pull
3x3 (286)

Thursday 7/6/17

5 rounds:
20yrd Sled Push Shuttle
(rest while partner pushes) 
40yrd Sled Push Shuttle
(rest while partner pushes) 
60yrd Sled Push Shuttle
(rest while partner pushes) 
(rest 2:00 between rounds) 

 

Wednesday 7/4/17

8 rounds:
8 Close Grip Chest Press (100)
8 Seated Cable Row (150)
(rest :30)

15-12-9
Pec Deck (70)
Face Pull (50)
(no rest)

3 rounds:
25 ABMAT Sit-up
15 Single-Arm Nautilus Curl (80)
15 Triceps Extension (50)
(no rest)

Sunday 7/3/17

Strides
5x 40yrd
(Walk back recovery)

Sprints
1x 10yrd
1x 20yrd
1x 30yrd
1x 40yrd
1x 10yrd
1x 20yrd
1x 30yrd
1x 10yrd
1x 20yrd
1x 10yrd
(Walk back recovery)

Shuttles
200yrd Shuttle (10-20-30-40)
(Walk 100yrd)
200yrd Shuttle (10-20-30-40)

Friday 7/1/17

Training at Crucible CrossFit

Back Squat
1x3 (275)
1x3 (315)
1x3 (365)

Push Press
2x3 (225)

Power Clean
2x3 (225)

Sit-ups
3x25

Sled Push
20yrd Shuttle (45)
20yrd Shuttle (90)
20yrd Shuttle (135)
20yrd Shuttle (180)
20yrd Shuttle (225)
20yrd Shuttle (180)
20yrd Shuttle (135)
20yrd Shuttle (90)
20yrd Shuttle (45)
(Rest :30 between shuttles)