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Push/Pull

17 Feb

Workout A1. Push Jerk @ 12X1; 4-6 x 5; rest 150 sec A2. Weighted Strict Chin Ups @ 21X0; 4-6 x 5; rest 150 sec B1. Push Press @ 12X1; 4-6 x 4; rest 120 sec B2. CTB Kipping Chin Ups – 15 x 4; rest 120 sec C1. Press @ 12X1; 4-6 x 3; […]

Double Nothing

14 Feb

Workout A. AMRAP sets of 5 unbroken bench press – 150#/90# in 3:00 rest EXACTLY 2 minutes B. AMRAP sets of 10 unbroken db walking lunges – 45#,30#/h in 3:20 rest EXACTLY 2 minutes C. AMRAP Sets of 15 unbroken back extensions in 3:40 rest EXACTLY 2 minutes D. AMRAP Sets of 20 unbroken double […]

Nodar

13 Feb

Workout 3 rounds for time: 35 DB Dead Lifts – 75#/h Row 1K 50 knees to elbows DB’s must touch floor at bottom knees have to hit elbows at top of K2E My result: 33:21 This OPT workout was dedicated to the memory of Nodar. It’s a grinder.

Rest Day

12 Feb

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.” – Unknown Excuses? Spend a minute watching this inspiring video:

Snatch & Close Grip Bench Press

10 Feb

Workout A1. Power Snatch @ 11X1 – 2.2.2 x 5; rest 120 sec A2. Close Grip Bench Press @ 30X0 – 4.4 x 5; rest 120 sec + 3 sets: 25 unbroken box jumps – 20″/14″ Row Sprint 200 m @ 100% rest 2 min 10 sec rest b/t drops – 2.2.2 means 6 reps […]

Muscle Ups!

9 Feb

Workout A1. OHS @ 32X1; 6-8 x 3; rest 120 sec A2. Muscle Ups – 8/set x 3; rest 120 sec B1. Jump Squats – 10 explosive x 3 sets; rest 90 sec B2. CTB Chin Ups – 20 reps x 3 sets; rest 90 sec My results: #95, #95, #105 broken felt easy broken […]

Attack the chest

7 Feb

Workout A1. Touch and Go Dead Lift – 15 unbroken; rest 10 sec A2. Kipping Ring Dips – 10 reps; rest 10 sec A3. Slap Chest Push Ups – 10 reps; rest 180 sec 4 sets B1. 25 back extensions unbroken; rest 10 sec B2. 25 push ups; rest 90 sec 4 sets C. AMRAP […]

February 6, 2010

6 Feb

Workout A1. High Bar Back Squat @ 40X1; 4-6 x 5; rest 90 sec A2. L Pull Ups @ 2121; amrap x 5; rest 90 sec B. DB Split Squat @ 3131; 5-7/leg x 4; rest 45 sec b/t legs C. 100 GHD Sit ups for time (knee touches ground on split squat; ass to […]

February 3, 2010

3 Feb

Workout A. quickly build to a tough 3 in the Dead Lift – NOT a 3RM; rest no more than 60 sec b/t sets B. Bench Press @ 10X1 – 60% 1RM; 8 sets of 3; rest 30 sec C. Hang Power Clean @ 12X1; 3 sets of 3 – 80% effort; rest as needed […]

Mixed in Fran

2 Feb

Workout 3 sets: 10 thrusters – 120#/80# Row 2 min @ 90% effort Rest 2 min + 3 sets: 10 front squat – 135#/95# 90 sec high knee skipping rest 2 min + 21,15,9 rep rounds for time; Chin Ups Burpees My result: I neglected to time the last part of the workout. This workout […]