09.17.2013 [tuesday]

Skills: 5 Rounds: 5 Supine Bar Rows 10 Hand release push ups 15 OHS (w/ pvc) WOD: AMRAP in 10:00 5 Squat Clean Thrusters 95/65# 10 Push Ups 15 weighted abmat sit ups Strength: 1a.) OHS 3-3-3-3-3 (@90%) E3M 1b.) Chin ups 3-3-3-3-3 add weight only until chest can remain to touch bar

05.01.2013

May is here! That means the summer weather is here to stay…right??? Max-Effort Lift:  15:00 Bench, work up to 5RM Assistant Movement:  Floor Press 1×15-20, 1x failure (15-20) Pulling Superset: a.) Pendlay Row 3×8 b.) Hi-Hang muscle snatch 3×12 Shrugs: Clean grip Shrugs 4×12 Upper Body Couplet/Triplet: 4 Rounds: 10 Supine Ring Rows (weighted) 10 […]