Thursday 5/31/18

9:00a
Superset
15-12-9 
HS Front Pulldown (140-180-180)
HS Shoulder Press (90-140-180)
(rest 1:00 between rounds)

Superset
15-12-9 
HS DY Row (140-180-180)
HS Chest Press (90-140-140)
(rest 1:00 between rounds)

Superset
15-12-9 
HS Pullover (135-180-180)
Cybex Seated Dip (80-100-100)
(rest 1:00 between rounds)

3 rounds:
Each exercise to failure. No rest between exercises.
HS Preacher Curl (45-70-70) 15-12-9
Triceps Pushdown (35) 15-12-9
Gripper (70-90-115) 50-40-30

Face Pull
3x20 (10)
_____________________

7:00p
8 rounds for load:
30yd Sled Push (135-180-225-270-315-360-405-450)
(rest as needed between pushes)

Monday 5/28/18

"Half Murph"
For time: (29:31)
800m Assault Air Runner
50 Pull-ups
100 Push-ups 
150 Air Squats
800m Assault Air Runner 

Sunday 5/27/18

3 rounds:
Each exercise to failure. No rest between exercises.
HS Super Incline Press (110) 12/12/12
Nautilus Plate Load Pullover (100) 12/12/12
Maxicam Close Grip Chest Press (100) 8 (80) 12/10
(rest 2:00 between rounds) 

3 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Supinated Pulldown (100) 12/12/10
Nautilus Shoulder Press (120) 12/12/10
Seated Cable Row (170) 12/12/10
(rest 2:00 between rounds) 

3 rounds:
Each exercise to failure. No rest between exercises.
Zottman Curl (35) 12/12/10
Cable Triceps Extension (40) 15/15/15
HS Gripper (90) 30/30/30
(rest 2:00 between rounds) 

Band Pull Apart
(red band) 100

Saturday 5/26/18

For time: (20:58)
5k Row 

Thursday 5/24/18

HS Front Pulldown
-Drop Set-
10 (190)
7 (140)
10 (90)

HS Shoulder Press
-Drop Set-
8 (190)
6 (140)
8 (90)
 
HS DY Row
-Drop Set-
10 (190)
8 (140)
10 (90)

HS Chest Press
-Drop Set-
8 (190)
8 (140)
7 (90)

HS Preacher Curl
-Drop Set-
12 (75) 
10 (50)
12 (25)

Triceps Extension 
-Drop Set-
12 (45) 
8 (35)
8 (25)

HS Gripper 
-Drop Set-
25 (135)
25 (90)
25 (45)

Iron Mind Gripper (sport) 
25-20-15-10-5

Band Pull Apart 
100 (red)  

 

Tuesday 5/22/18

HS DY Row (single-arm)
4x12 (140)

HS Chest Press 
12,10,8,6 (140)

HS Front Pulldown (single-arm)
3x12 (140) 

HS Shoulder Press 
3x12 (90)

2 rounds:
12 HS Preacher Curl (60)
12 Cybex Seated Dip (100)
50 HS Gripper (90) 
(rest 1:00 between rounds)  

 

Saturday 5/19/18

Rockwell CrossFit 

Snatch 
1x 135/145/155/165/175/185/195

Clean + Jerk 
1x 195/205/215/225/235/245/255

Back Squat 
1x 245/310/360

Seated Row (hoist pulley)
10x10 (200) 
(rest :10 between sets)

5 rounds:
10 Triceps Extension (hoist pulley)
10 Biceps Curl (hoist pulley)
(no rest between rounds)

3 rounds:
15 Plate Raise (225)
30 Band Pull Apart (red)
(no rest between rounds)

Alternating Kettlebell Press
1x 15,12,9 (35)

Tuesday 5/15/18

2 rounds:
Each exercise to failure. No rest between exercises.
HS DY Row (180)12 (140)10 
HS Front Pulldown (180)10 (140)8
Seated Cable Row (140)8 (90)8
HS Preacher Curl (50)12 (50)8
HS Gripper (90) 30/30
(alternate rounds with a partner)

2 rounds:
Each exercise to failure. No rest between exercises.
Plate Raise (25) 12/12
HS Shoulder Press (90) 12/12
(alternate rounds with a partner)

2 rounds:
Each exercise to failure. No rest between exercises.
HS Chest Press (90) (12/10
Cybex Seated Dip (100)12 (80)10
Rope Triceps Extension (25) 12/8
(alternate rounds with a partner)

Nautilus AB1
(100)25

Sunday 5/13/18

Nautilus Plate Load Pullover
1x8 (100)
1x8 (110)
1x8 (120)
1x8 (130)

Nautilus Supinated Pulldown
1x8 (100)
1x8 (110)
1x8 (120)
1x8 (130)

Seated Straight Bar Cable Row 
1x8 (160)
1x8 (170)
1x8 (180)
1x8 (190)

Russian Kettlebell Swing 
1x8 (80)
1x8 (88)
1x8 (97)
1x8 (106)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Plate Load Pullover (130) 12/12
Nautilus Supinated Pulldown (120) 12/10
Seated Cable Row (160) 10/8
Russian Kettlebell Swing (80) 10/8
(rest 3:00 between rounds)

3 rounds:
12 Cable Preacher Curl (30)
30 Iron Mind "Go Really Gripper" (45)
(rest 1:30 between rounds)

Thursday 5/10/18

9:00a
HS Shoulder Press
8x (110)
8x (130)
8x (150)
(rest 1:00 between sets) 

HS Front Pulldown
8x (140)
8x (180)
8x (230)
(rest 1:00 between sets) 

2 rounds:
Each exercise to failure. No rest between exercises. 
Cybex Seated Dip (100) 12/12
HS Chest Press (90) 10/8
Cybex Seated Dip (100) 8/8
(rest 1:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises. 
HS Pullover (180) 12/12
HS DY Row (140) 12/10
HS Pullover (180)  8/6
(rest 1:30 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises. 
HS Preacher Curl (50) 12/12
Triceps Extension (35) 12/12
HS Gripper (105) 50/50
(rest 1:30 between rounds)

Cybex Wrist & Forearm
Wrist Roll 3x3 each direction

Iron Mind Captain of Crush
(sport) 20-15-10 

__________________________________________________ 

6:00p
Sleds
3 man relay:
10x10yd Sled Push (225)

1 Mile Recovery Jog

3 man relay:
10x10yd Sled Push (225)

Tuesday 5/8/18

8 rounds:
8 HS Shoulder Press (90)
8 HS Preacher Curl (35) 
(no rest between rounds)

Alternate Arms:
10 HS DY Row Rt/Lt (180)
8 HS DY Row Rt/Lt
6 HS DY Row Rt/Lt
4 HS DY Row Rt/Lt
2 HS DY Row Rt/Lt
(rest while other arm works)

15 Dumbbell Shrug (60 each hand)
20 HS 4-Way Neck (extension)
15 Dumbbell Shrug (60 each hand)
20 HS 4-Way Neck (flexion)
15 Dumbbell Shrug (60 each hand)
20 HS 4-Way Neck (right)
15 Dumbbell Shrug (60 each hand)
20 HS 4-Way Neck (left)
15 Dumbbell Shrug (60 each hand)

Monday 5/7/18

Clean 
3x3 (185)

Snatch Pull
4x4 (185) 

Back Squat 
1x3 (225)
1x3 (275)
1x8 (225) 

 

Sunday 5/6/18

Nautilus Behind The Neck Pulldown
Drop Set: (110)10 (90)8 (70)8 (50)10
(only rest long enough to change weight)

Nautilus Plate Load Pullover
Drop Set: (125)12 (100)8 (75)8 (50)8
(only rest long enough to change weight)

Nautilus Front Pulldown
Drop Set: (110)9 (90)7 (70)7 (50)9
(only rest long enough to change weight)

Nautilus Shoulder Press
Drop Set: (130)8 (110)6 (90)7 (70)8
(only rest long enough to change weight)

Polaris Pec Deck 
Drop Set: (100)10 (80)8 (60)6 (40)10
(only rest long enough to change weight)

Maxicam Chest Press
Drop Set: (100)12 (80)10 (60)8 (40)6
(only rest long enough to change weight)

Nautilus Single-Arm Curl
(110)10 (100)10 (90)10
(only rest long enough to change weight)

Rope Triceps Pushdown 
(60)10 (60)10 (60)10
(rest 1:00 between sets)

Iron Mind "Go Really Gripper"
(45)50 (45)40 (45)30
(rest 1:00 between sets)

Saturday 5/5/18

HS 4-Way Neck 
(45)25 (45)20 (45)15 (45)10 
(rest 1:00 after completing all 4 directions)

Thursday 5/4/18

9:00a
HS Front Lat Pulldown
15-12-9-6 (140)
(rest :15 between sets) 

HS Shoulder Press 
15-12-9-6 (90)
(rest :15 between sets)

HS Pullover
15-12-9-6 (135)
(rest :15 between sets) 

Cybex Seated Dip 
15-12-9-6 (80)
(rest :15 between sets)

HS DY Row
15-12-9-6 (140)
(rest :15 between sets) 

HS Preacher Curl
15-12-9-6 (35)
(rest :15 between sets)
 Iron Mind "Go Really Gripper"
50-40-30 (35)
(alternate with a partner) 

Cybex Wrist & Forearm 
Wrist Roll 3x15 (both directions)
Wrist Flexion 2x15 (both directions)
Wrist Rotation 1x15 (both directions) 
__________________________

6:00p
6 rounds:
100yd Sled Push (135)
200m Recovery Jog 

Wednesday 5/3/18

Power Snatch 
3x5 (95)

Clean & Jerk 
3x3 (135)

Back Squat 
1x3 (225)
3x3 (275)

Tuesday 5/2/18

Single-Arm HS DY Row 

12x (140)

9x (140)

6x (140)

(rest while other arm works)

HS Shoulder Press 

12x (110)

(rest :15)

9x (110) 

(rest :15)

6x (110)

Single-Arm HS Front Pulldown

12x (160)

9x (160)

6x (160)

(rest while other arm works)

HS Chest Press 

12x (90)

(rest :15)

9x (90) 

(rest :15)

6x (90)

HS Preacher Curl

12x (45)

(rest :15)

9x (45) 

(rest :15)

6x (45)

Triceps Pushdown 

12x (45)

(rest :15)

9x (45) 

(rest :15)

6x (45)

HS Gripper 
30x (100)
(rest :10)
20x (100)
(rest :10)
10x (100)