FRIDAY 9.30.2011
Friday, September 30th, 2011Friday Deadlift Accessories… Snatch Grip Stiff Legged Sumo DL 5×10 reps Glute Ham Raises 5 sets High repetition Hamstring Curls
Archive for September, 2011
THURSDAY 9.29.2011
Wednesday, September 28th, 2011Thursday 5 Ring dips 10 Wall Ball Shots 15 Abmat Sit-ups 20 Minutes AMRAP 5 Ring Dips, 10 Wall Ball Shots, 15 Abmat Sit-Ups, AMRAP 20 min
WEDNESDAY 9.28.2011
Tuesday, September 27th, 2011Wednesday 1 Strict Pull-up, 3 Kipping Pull-ups, 5 Knees to elbows 10x for time and drops
TUESDAY 9.27.2011
Monday, September 26th, 2011Tuesday Push Press 3-3-3-3-3 then… 21-15-9 KB Swings (53/36) and Burpees
MONDAY 9.25.2011
Sunday, September 25th, 2011Monday Upper Body Sled Work, 6x400m Run Repeats with 2 min rest
SATURDAY 9.24.2011
Friday, September 23rd, 2011SATURDAY AND SUNDAY GYM CLOSED POWER LIFTING CERTIFICATION Be the Arnold
FRIDAY 9.23.2011
Thursday, September 22nd, 2011Friday! Deadlifts 5 sets of 5 reps at or above 80% of 1RM, Strict Toe to Bar Practice (5 sets of max reps or attempts)
Thursday 9.21.2011
Thursday, September 22nd, 2011Thursday Bench Press Max (YEAH BUDDY!) then… 5×15 of chest supported rows with DB’s This ain’t us http://www.thedailyshow.com/watch/wed-september-14-2011/the-plight-of-muscled-americans BIG BENCH!!
WEDNESDAY 9.21.2011
Tuesday, September 20th, 2011Wednesday Rope Climb Practice then… 3/2/1 Rope Climbs 6/4/2 Clean and Jerk 185# 12/8/4 Hand Stand Push-ups
TUESDAY 9.20.2011
Monday, September 19th, 2011Tuesday Double Test Day!! 2k Row for Time and Max Set of Push-ups Club
