Month: April 2015

end of week

Posted on

4/23
A. FS; 4-6×4; Rest 2-3 minutes
145/6 reps
B. Side Plank clamshells; 6-8/side x4; Rest as needed
Completed
C. Prone Sphinx; 10/side x4; Rest 90 seconds between sides
Completed
D. Trap 3 raise @1113; 4-6×5; Rest 75 seconds
8/4 reps
+
EMOM 16 minutes
Odd; 50 DU
Even; 1 TGU per side

Turned into another amrap, not sure how far I got

4/24
A. PC; build to a 85% of 1RM in 5 sets
140
B. Halting Clean DL; 3,3,3; Rest 2-3 minutes
135
C. FS; build to a tough single
195
+
7 minutes @ 90%
12 wallballs 14# 9′
6 ring dips
5 box jump overs 20″
2 +6 dips. Box jump overs freak me out a little. Prolly need to do more of them

4/25
45 minute AMRAP
1k row
30 meter kb rack walk AHAP
10 ring rows w/ deficit
5 + 1k row

tuesday

Posted on

4/21
A. Snatch DL + PS; 1.1 x4; Rest 2 minutes
120

B. CGBP @32×1; 2-4×5; Rest 90 seconds
115/5 reps

C. Pront KB Drag; 10,10,10,10; Rest 90 seconds
completed

D. Trap 3 raise @1113; 2-4×5; Rest 75 seconds
10lb/2 reps

+
12 minutes @ 70%
10 meter reverse bear crawl
200 meter row

subbed 50 du for row
5 rds + crawl

monday

Posted on Updated on

4/20
A. BS @42×1; 5-7×5; Rest 2 minutes
175/7 reps

B. Pendlay row; 5-7×4; Rest 2-3 minutes
125/7 reps

C. Prone Sphinx; 8/side x4; Rest 90 seconds between sides – http://tonygentilcore.com/2015/04/exercises-you-should-be-doing-prone-sphinx/
completed

D. Trap 3 raise @1113; 1-3×5; Rest 75 seconds – https://www.youtube.com/watch?v=NGghJxgKAjs
8lbs/5 reps

+
20 minute row @ 80%
every 5 minutes complete 3 wall walks

subbed cycle

thursday

Posted on

4/16
A. 1 1/4 FS; 2-4×4; Rest 2-3 minutes
150/4 reps

B. Side Plank clamshells; 10-12/side x4; Rest as needed
completed

C. Prone Sphinx; 8/side x4; Rest 90 seconds between sides
completed

D. Trap 3 raise @1113; 2-4×5; Rest 75 seconds
10lbs/2 reps
+
EMOM 16 minutes
Odd; 30-50 DU
Even; 5 straight legged sit ups – https://www.youtube.com/watch?v=RuG_Jd7Ft5c

30du on all rounds, most unbroken, gotta get my mojo back 🙂

tuesday

Posted on

4/14
A. Segmented Snatch DL + Halting Sn DL + HPS; 1.1.1 x4; Rest 2-3 minutesD
105

B. CGBP @4040; 3-5×5; Rest 90 seconds
105/5 reps

C. Pront KB Drag; 10,10,10,10; Rest 90 seconds – https://www.youtube.com/watch?v=J3BKyZda_nM
used 10lb db

D. Trap 3 raise @1113; 2-4×5; Rest 75 seconds
8lbs/3 reps
+
12 minutes @ 70%
10 bear crawl steps – hand and foot must come off the ground at the same time, must pause for 2 full seconds with hand and foot off ground
50 DU
4 rds+18 du

monday

Posted on

4/13
A. BS @42×1; 3-5×5; Rest 2 minutes
145/165×4

B. Pendlay row; 3-5×4; Rest 2-3 minutes
125/5 reps

C. Prone Sphinx; 5/side x4; Rest 90 seconds between sides – http://tonygentilcore.com/2015/04/exercises-you-should-be-doing-prone-sphinx/
completed

D. Trap 3 raise @1113; 2-4×5; Rest 75 seconds – https://www.youtube.com/watch?v=NGghJxgKAjs
8lbs/3 reps
+
20 minute row @ 80%
every 5 minutes complete 3 wall walks

subbed cycle for row

thursday

Posted on

4/9
A. 1 1/4 BS; 4-6×4; Rest 2-3 minutes
175/6 reps

B. Side Plank clamshells; 10-12/side x4; Rest as needed
12 reps

C. Stability ball deadbug; 10,10,10,10; Rest 90 seconds – try to pop that ball
Completed

D. Trap 3 raise @1113; 2-4×5; Rest 75 seconds
8lbs/3 reps
+
EMOM 16 minutes
Odd; 10 meter bear crawl w/ 5# plate on low back, hips may not move, arm must lift with leg simultaneously, pause for one second in the air to breathe, video one set -https://www.youtube.com/watch?v=cUxSCv8ecmc
Even; 1 TGU per arm
This turned into a “concentrate on what you’re doing” amrap.

40lb db
6+a crawl