September 2:

Warm Up: 3 x 3
1. Pull Ups
2. Dips
3. DB shoulder Press @ 25 #

Strength: 4 x 10 Super sets of the following….
1. DB Bench Press / DB Row
2. DB Shoulder Press / Pull Ups

Metcon: 4 Rounds of….
1. 1:00 DU’s
2. :30 Rest

Track total DU’s

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August 28:

Metcon:
Complete as many reps as possible in 10 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

August 26:

Warm Up: 3 x 5
1. Kipping Pull Ups
2. Dips
3. DB shoulder Press @ 25 #

Skill:
Muscle Up Practice

Strength: With continuously increasing weight…. (edited for future reference)
1. Shoulder Press – 5, 5, 5
2. Push Press – 3, 3, 3
3. Push Jerk – 1, 1, 1

Metcon: Core Tabata of
1. GHD
2. Back Extension
3. Floor Wipers W/135#BB (R-L=2)

August 24: FGB Mini Me

Warm Up: 3 x 5 of…
1. DU’s (unbroken)
2. Thruster’s @ 20# DB
3. Push Ups

Skill: 3 x 3 (light weight work form)
Push Jerk

Metcon: 3 Rounds of :45 work, :15 rest of…
1. Pull Ups
2. DU’s
3. Ground to Over Head @ 95# BB
4. Calorie Row
5. Push Up’s

Track Total Reps Per Exercise, Per Round and Total Reps.

August 13:

Warm Up:  Row 1000m

Strength: 8, 5, 5, 3, 3, 1 Super Sets of the following…
1. Dead Lift / Ring Dips
2. Incline Bench Press / BB Curls

Metcon:   For Total Reps:
2:00 – Double Unders
2:00 – Sit Ups
1:30 – Double Unders
1:30 – Sit Ups
1:00 – Double Unders
1:00 – Sit Ups

compare to 4/12/2013

August 12:

Warm Up: 3 Rounds of
1. 5 x Push Ups
2. 2 x Dead Hang Pull Ups
3. 5 x KB Swings @ 1 Pood

Strength: Push / Pull, 8, 5, 5, 3, 3, 1 Super Sets of
1. Bench Press / DB Row
2. Shoulder Press / DH Pull Ups

What’s Next: 3 rounds of 10 x ….
1. GHD
2. Back Extension
3. Russian Twist (touch elbows, R – L = 1)
4. KTE

August 10:

Warm Up: 3 Rounds of
1. 5 x Squat
2. 5 x Back Extension
3. 5 x KB Swings @ 1 Pood

Strength:  8, 5, 5, 3, 3, 1 Super Sets of
1. Front Squat
2. Power Clean

Metcon: 3 Rounds of:
1. 250m Row
2. 10 Push Ups
3. 25 DU’s
4. 10 Pull Ups