Feb 3

Open Gym.


Do what you want and are able


Feb 2

3X5 Front Squat
3X5 Bench Press

3X 30 sec planks

Mobility work.

Feb 1


Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Jan 24

Track Day (Caveat: I am posting this with almost no chance of being able to attend)

Take ~1X rest after each interval

Run as far as you can in the time alotted, two groups for this might be best one to run one to time.

1 X 4:00

2 X 3:00

3 X 2:00

4 X 1:00

1 X :30


Jan. 23

3X5 Back Squat
3X5 Shoulder Press
1X5 Deadlift (yes, 1X5, the loads for this should be getting pretty heavy and 3 sets is becoming to much to recover from for the rest of the week)

3XMax Dips
3XMax GHDs
3XMax Back Ext

(15 is still max, use weight if you can get more than 15)

Jan 20

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Jan 18

Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (Sub 20 lb Dumbbell Thrusters)
50 Burpees
50 Double unders

Jan. 10

Five rounds for time of:
5 Power Cleans, heaviest possible (goal is to perform at least 3 rounds unbroken)
12 Hand-release Push ups
15 Toes-to-Bar
Post load and time to comments.

Jan 6 Track Day

At the track weather permitting:

We will do this one person at a time, once you finish you rest until it is your turn to go again. Compare your weights and times for each round.

3 Rounds (More or less depending on how bad this is and how long it takes)

1 full set of the bear complex
10 Pullups
Sprint 400m

For the bear complex use a weight that is challenging (i.e. not so easy that you can fly through all 7 reps, but not so hard that you have to rest after each exercise. And you can go up or down in weight for each round)

I think we should set a cone up on the track next to the pullup bar, once you are done with your pullups you have to go around the cone to start and your time finishes when you pass the cone again.