01Feb13. Friday. Get Strong day. First month is history. Where do you want to go from here?

Strength

1) Deadlift: 3X10 - heaviest possible, rest 3 full minutes
2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) - heaviest possible, rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) - heaviest possible, rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning  (Filthy Fifty)

For time:

50 of the folloiwng exercises
20" Box Jump
Jumping Pull Up
1 pd KBs
Walking Lunge
K2E
45# push press
Back Extension
Wall Ball
Burpee
DU

25Jan13: Friday. Missing KB snatches you said....

Strength

1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

1) With a 10 minute clock...

5 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 800m

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock...

2:30 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 400m

14Dec12: Friday Its gonna be a good day (UPDATED

Updated so MRod and SanFran can destroy me in a conditioning session that contains one of my GOATs!

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 70%, 1X5 @ 80%, 2X3 @ 85%, 3X2 @ 90% – based off 1RM
, rest 60+ seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3RFT:
400M run
5 135# Squat Cleans
10 HSPU
50 DU

Midline

1a) 3XME UB T2B - rest 45 sec.
1b) 3X10 Reverse Hypers - heavy, rest 45 sec.

07Dec12: Friday D'Lift and Milk Bitches

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds. 

 (We did not do the 7x2 so we do not know the exact weight to base this on.  I am subtracting 10% from RX and basing this off my 1RM)

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

Every even minute for 10 minutes:

3 Clean & Jerks (full squat) @ 80%

Every odd minute for 10 minutes:

15 Burpees  (or for me 1min of burpees)

*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

Midline

1a) 3X25 UB GHD Situps - rest 45 sec.
1b) 3X15 Reverse Hypers - medium/heavy, rest 45 sec.