20160331

Three days in...

And I am just posting this week's wods.

Monday
Front squats 7x2, last two at 225
One armed DB row, 3x8 no straps, 75, 85, 100
Barbell row, 3x8, from bench, 185
Low pulley seated row, 5x5, 160, 180, 200, 220, 260
25 min walking at 2.7/incline 15

Tuesday
Back squat 7x2, 135, 185, 215, 225, 245, 265, 275
Good mornings 3x10, 115
3rft, 400 run, 12 44lb KB swings in 5:25
100 log carry, not for time.

Wednesday
5 rounds, swim 50m crawl, swing 50m combat survival stroke

20160323

Oh the new stuff

5x5 box squats, 115, 135, 165, 185, 215
3x8 good mornings @165
3x8 back squats 95# w/chains (+~50lbs)
3×8 hip bridges 45, 75, 95

EMOM7
1 chest to bar burpee pull up
5 KB sdlhp 50lbs
1 chest to bar burpee pull up

20160322

New stack

Ok, it's pretty much the same stack, just planning more speed days and a LSD day.
Rucks and swims to come I suppose...

Front squat 5x5
135, 185, 225, 235 (2), quit
3x5 power cleans 150, 185, 195
3x8 pendlay rows @185
3x8 seated low pulley rows, corded handles @90
3x5 single arm DB bent over row @105

Emom 10
5 20lb wallballs to 10 ft target
3 32 inch box jumps
3rnds
2:00 stair climber
2:00 recumbent bike

20160319

Aloha Friday

10 minutes warming up in stair climber and bike.
10x2 back squats 115,  135, 165, 185, 210, 250, 275, 285, 290, 295
5x5 good morning 155, 185, 195, 200, 205
10 rounds, no rest but no clock
5 GHD hip extension + 75lb snatched grip barbell row
10 unbroken double unders
Then, with about a minute rest between, but no rest during 5 rounds of 5  75lb muscle snatch and 5 push ups with elevated feet on low block

20160317

Dead. Lift. Sprint.

Scant warm up.

10 rounds, not for time:
10 2x20kg KB deadlifts
10 slow and controlled burpee
50m sprint
5 24 inch burpee box jumps
5 185 lb deadlifts
50m sprint

20160316

Two days, not two-a-days

Monday
5x5 front squats, 135, 185, 205, 225, 230
Bulgarian split squats, 3x8, 135, 140, 145
3 pistols per leg after each set
Dual kettle bell front squats off bench, 35 lbs 3x8
3 24 inch box jumps after each set.

Tuesday
7x2 back squats, 165, 205, 225, 245, 265, 280, 290
Pendlay rows 3x8, 185, 215, 245
Good mornings, 3x8, 150, 185, 200
Bent over one arm DB row w/straps 3x8 100, 115, 125
Low pulley close grips seated row, 3x8@100
T-bar shrugs 3x8@50

20160312

Friday, keep their heads ringing

7x2 back squat 135, 185, 225, 245, 265, 275, 285
Pendlay row, 5x5
165, 185, 205, 235, 265
Medium grip seated low pulley row, 5x5, 90, 100, 110, 120, 130, ran the stack.
Single DB bent over row, with straps, 5x5
95, 105, 115, 125, 130
7 rounds, not for time:
1 115lbs squat clean
25 doubles
1 handstand hold, 10 second slow count
15 walking lunges

20160309

Shots, shots, shots

Front squats, 5x5
135, 185, 225, 235, 240 (×2)
Bulgarian split squat 3x8@135
3 rounds
3:00 stair climber
3:00 rowing machine

Outside, on the verge of rain

It's just that kind of week.

5x5 sumo deadlifts 135,185, 225, 275, 305

6 rounds, not for time
5x log flips, ~250 lb log
3 bodyweight power cleans, off midshin blocks
100 ft farmers carry, 2x 44lb kettle bells
5x 30 inch burpee box jumps
5x 20lb wallballs

Then 3x10 hanging knee raises

20160308

Ok, make that about another week off...

Back squat, 10 sets of 2, 135, 185, 205, 225, 235, 245, 255, 265, 275, 280
Pendlay rows 5x5,135, 185, 210, 235, 260
Good mornings, 3x8 @135
Seated low pulley close grip row,  3x8, 100, 120, 130
Single arm Db bent over row (no straps) 3x8, 70, 80, 90
T-bar trap shrugs 3x10 @ 100
Standing pull overs, 3x10, 35, 40, 45

20160301

Three days off

That was some time coming.

Yesterday:
Front squat, 7 sets of 3: 45, 135, 185, 205, 225, 245, 250 (fail) all belted
Front rack hold 5x5 seconds @315
Pendlay row, 3x8
185, 225, 275 (fail at 6)
Low pulley seated row 3x8 @100
Single arm bent over DB row, 3x8, 90, 105, 115
T-bar row scap shrugs 3x10 @45

Today:
Early AM 12 mile hike.
Wish I made that last part up.


At the old HQ, CrossFit MECCA in 2007