Weightlifting
Snatch
5 sets x 1 rep @ 50 kg
Clean & Jerk
5 sets x 1 rep @ 70 kg
Accessories
Alternating Bicep Curl
3 sets x 10 reps @ 35#s
- Superset -
10 Lateral Raises
10 Front Raises (10#s)
Friday, May 31, 2019
Thursday, May 30, 2019
Thursday 5/30/19
Conditioning
20 min Row
4, 710 m
Accessories
Trap Bar Deadlift
Heavy Single
450# (higher handles)
Seated Dumbbell Strict Press
4 sets x 8 reps @ 30#s
Back Squat
4 sets x 10 reps @ 95#
Parallette Support Dumbbell Row
4 sets x 8 reps each arm @ 35#
Stall Bar Hanging Leg Raises
3 sets x 10 reps
20 min Row
4, 710 m
Accessories
Trap Bar Deadlift
Heavy Single
450# (higher handles)
Seated Dumbbell Strict Press
4 sets x 8 reps @ 30#s
Back Squat
4 sets x 10 reps @ 95#
Parallette Support Dumbbell Row
4 sets x 8 reps each arm @ 35#
Stall Bar Hanging Leg Raises
3 sets x 10 reps
Wednesday, May 29, 2019
Tuesday, May 21, 2019
Tuesday 5/21/19
Accessories
Bench Press
1 RM
215#
Trap Bar Deadlift
Heavy Single
480# (higher handles)
Single Arm Dumbbell Bench Press w/ Banded Row Hold
5 sets x 10 reps each arm @ 50# + blue band (8' bar)
BikeErg
13:26
5041 m
Conditioning
Min 1: 10 Ring Row (1 sec hold at top)
Min 2: 30 sec Hollow Hold (18#)
Min 3: 5 Dumbbell Push Press (50#s)
4 rounds
Bench Press
1 RM
215#
Trap Bar Deadlift
Heavy Single
480# (higher handles)
Single Arm Dumbbell Bench Press w/ Banded Row Hold
5 sets x 10 reps each arm @ 50# + blue band (8' bar)
BikeErg
13:26
5041 m
Conditioning
Min 1: 10 Ring Row (1 sec hold at top)
Min 2: 30 sec Hollow Hold (18#)
Min 3: 5 Dumbbell Push Press (50#s)
4 rounds
Monday, May 20, 2019
Monday 5/20/19
Weightlifting
Snatch
Heavy Single
95 kg
Accessories
Front Squat
3 sets x 3 reps @ 100 kg
100 m Sled Drag (135#)
5 Strict Pull Ups
8 rounds
Snatch
Heavy Single
95 kg
Accessories
Front Squat
3 sets x 3 reps @ 100 kg
100 m Sled Drag (135#)
5 Strict Pull Ups
8 rounds
Saturday, May 18, 2019
Friday, May 17, 2019
Friday 5/17/19
Weightlifting
Clean
Heavy Single
123 kg
Accessories
Strict Pull Up
4 sets x 8 reps
Bandbell Bench Press
3 sets x 10 reps @ 120#
Clean
Heavy Single
123 kg
Accessories
Strict Pull Up
4 sets x 8 reps
Bandbell Bench Press
3 sets x 10 reps @ 120#
Thursday, May 16, 2019
Thursday 5/16/19
Accessories
Trap Bar Deadlift
3 sets x 8 reps @ 290# (higher handles)
Alt Seated Dumbbell Strict Press
3 sets x 8 reps @ 50#s
Alt Dumbbell Bicep Curl
3 sets x 8 reps @ 35#s
- Superset -
15 Dumbbell Lateral Raises (10#s)
Cable Tricep Extensions
3 sets x 12 reps @ 27.5#
Trap Bar Deadlift
3 sets x 8 reps @ 290# (higher handles)
Alt Seated Dumbbell Strict Press
3 sets x 8 reps @ 50#s
Alt Dumbbell Bicep Curl
3 sets x 8 reps @ 35#s
- Superset -
15 Dumbbell Lateral Raises (10#s)
Cable Tricep Extensions
3 sets x 12 reps @ 27.5#
Wednesday, May 15, 2019
Wednesday 5/15/19
Conditioning
10 Bent Over Kettlebell Rows (35#s)
60 m Pec Stick Walk
500 m Bike
10 Prone Dumbbell Row (25#s)
60 Overhead Kettlbell Carry (26#)
500 m Bike
7 rounds
10 Bent Over Kettlebell Rows (35#s)
60 m Pec Stick Walk
500 m Bike
10 Prone Dumbbell Row (25#s)
60 Overhead Kettlbell Carry (26#)
500 m Bike
7 rounds
Tuesday, May 14, 2019
Tuesday 5/14/19
Conditioning
15 cal Ski
15 DB Front Squat (50#s)
12 min AMRAP
272 reps w/ Gabe Y
Accessories
Trap Bar Deadlift
Heavy Single
470# (higher handles)
Back Extension
3 sets x 30 reps
Hamstring Curls
3 sets x 10 reps @ 70#
15 cal Ski
15 DB Front Squat (50#s)
12 min AMRAP
272 reps w/ Gabe Y
Accessories
Trap Bar Deadlift
Heavy Single
470# (higher handles)
Back Extension
3 sets x 30 reps
Hamstring Curls
3 sets x 10 reps @ 70#
Monday, May 13, 2019
Monday 5/13/19
Weightlifting
Snatch
5 sets x 1 rep @ 80 kg
Accessories
Back Squat
3 sets x 3 reps @ 110 kg
Ring Pull Up
4 sets x 8 reps
Ring Dip
4 sets x 8 reps
Snatch
5 sets x 1 rep @ 80 kg
Accessories
Back Squat
3 sets x 3 reps @ 110 kg
Ring Pull Up
4 sets x 8 reps
Ring Dip
4 sets x 8 reps
Saturday, May 11, 2019
Thursday, May 9, 2019
Thursday 5/9/19
Conditioning
100 cal Ski
Max Overhead Squats (95#)
7 min AMRAP
- Rest 3 min -
85 cal ski
Max Hang Power Cleans
6 min AMRAP
- Rest 4 min -
70 cal Ski
Max Thrusters
5 min AMRAP
96 reps w/ Gabe Ybarra
Accessories
Seated Alt Dumbbell Strict Press
4 sets x 5 reps each arm @ 40#s
Seated Cable Row (Wide Grip)
3 sets x 8 reps @ 60#
Seated Dumbbell Hammer Curl
3 sets x 5 reps each arm @ 35#s
Single Arm Tricep Extension
3 sets x 8 reps each arm @ 20#
- Superset -
ME Push Ups
Captains Chair Leg Raise
3 sets x 10 reps
Conditioning
BikeErg
10,043 m
26:53
100 cal Ski
Max Overhead Squats (95#)
7 min AMRAP
- Rest 3 min -
85 cal ski
Max Hang Power Cleans
6 min AMRAP
- Rest 4 min -
70 cal Ski
Max Thrusters
5 min AMRAP
96 reps w/ Gabe Ybarra
Accessories
Seated Alt Dumbbell Strict Press
4 sets x 5 reps each arm @ 40#s
Seated Cable Row (Wide Grip)
3 sets x 8 reps @ 60#
Seated Dumbbell Hammer Curl
3 sets x 5 reps each arm @ 35#s
Single Arm Tricep Extension
3 sets x 8 reps each arm @ 20#
- Superset -
ME Push Ups
Captains Chair Leg Raise
3 sets x 10 reps
Conditioning
BikeErg
10,043 m
26:53
Wednesday, May 8, 2019
Wednesday 5/8/19
Weightlifting
Jerk
5 sets x 1 rep @ 90 kg
Accessories
Ring Pull Ups
4 sets x 5 reps
Ring Dip
4 sets x 8 reps
Conditioning
4 Alt SA DB C&P (80#)
20 cal Row
80 DUs
12 min AMRAP
4 rounds
Jerk
5 sets x 1 rep @ 90 kg
Accessories
Ring Pull Ups
4 sets x 5 reps
Ring Dip
4 sets x 8 reps
Conditioning
4 Alt SA DB C&P (80#)
20 cal Row
80 DUs
12 min AMRAP
4 rounds
Tuesday, May 7, 2019
Tuesday 5/7/19
Weightlifting
Snatch
5 sets x 1 rep @ 70 kg
Conditioning
1 min AirDyne
100 m Sled Drag (2x45#)
5 rounds
Snatch
5 sets x 1 rep @ 70 kg
Conditioning
1 min AirDyne
100 m Sled Drag (2x45#)
5 rounds
Saturday, May 4, 2019
Friday, May 3, 2019
Thursday, May 2, 2019
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