07.17.2013 [wednesday]

Check out the new state-of-the-art Bench we got! EAT like the cavemen, BENCH like the cavemen, BE RIPPED like the cavemen! Max-Effort Lift: 20:00 Bench warm-up: 10@bar, 8-10@40%, 5-10@60% work: 3@70%, 3@80%, 3+@90% back off: 10@50-60% Assistant Movement: Weighted Push ups 1x close to failure 1x to failure *Superset with banded pull aparts 3×12-15 WOD: […]

05.22.2013 [wednesday]

Max-Effort Upper Max-Effort Lift: 20:00 Close grip bench: warm up: 10@bar, 8-10@45%, 5-10@65% work set: 5@75%, 3@85%, 1+@95% back off: 10@50-60% Pulling Superset: 4 Rounds 8 Bent over rows (underhand grip) 12 high hang muscle snatch WOD: For Time: 21-15-9 Push Press @ 135/95# Supine Ring Rows Recovery: Banded Distraction Chest Smash Super front rack

05.20.2013 [monday]

Max-Effort Lower Day! Max-Effort Lift: 20:00 min. Back Squat warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: 3 Rounds for Time: 5 Squat Cleans @ 185/125# 10 Deadlifts 15 K2E 20 DU / 40 SU Midline: Reverse Hyper 3×15 Recovery: Couch Stretch 4:00/side Row/Run 5:00-7:00 easy pace [slideshow]