Friday, 22-June-12, LSRF

5 x 3 Sumo DL (365)

3 x reverse sled drag

5 x 3 Squat (275, 300, 295, 275, 275)

100 lunges

Thursday 21-June-12, LSRF

push press 3 x 20 (105, 115, 105)

1 arm DB (6) bench 3 x 10

chin-ups 3 x 10

For time (16:48)
3 rounds:
run 200m
40 x push-ups
40 x hang high KB (53) snatch

Wednesday 20-June-12, LSRF

Snatch practice

Push jerk practice (225 PR)

4 rounds:
run 800m loop
row 500m
jumping ball slams x 50
2 min. plank

Tuesday 19-June-12, LSRF

1 rep. max band press (180)

3 x 20 kipping pull-ups
3 x 10 floor press DB (60)

3 x 10 dips
3 x 15 lat ext. DB(20)

Monday 18-June-12, LSRF

16 x 1 DL (225) w/ chains

16's sprints x 3 in 1 min.

AMRAP (5min)(5)
Air squats x 10
DU's x 30

AMRAP (5min)(6)
Speed skaters x 20
jumping squats x 10

Sunday 17-June-12, Huntsville st. park

6.5 mi. trail run

Saturday 16-June-12, LSRF

OLY practice - Snatch (135)

Conditioning class

Friday 15-June-12, LSRF

Front squat 1 rep. max. (300)

Thursday 14-June-12

Cambar bar Bench 3 x 15 (155, 135, 135)

inverted row 3 x 15
handstand walk practice


AMRAP 10 min. (7)

chin-ups x 8
DB (50) push press x 8 ea. arm
Butterfly sit-ups x 8

Wednesday 13-June-12, LSRF

C & J 5 x 1 (185)

3 rounds:

DB (25) thrusters x 30
row 30 cal.
DB (50) DL x 30
vault jump overs x 30
 

Tuesday 12-June-12

Bench 1 rep. max (240)

Seated DB (40) press 3 x 10
neutral grip pull-ups 3 x 15

knuckle push-ups 3 x 25
BB (95) upright row 3 x 10

3 x 20 squat (185, 165, 165)

3  x 10 DB (50) R.D.L
3 x 30 split jumping lunges

10min.
15sec. KB swings to 10
15sec. rest

Sunday 10-June-12, Spring trails

5 mi. trail run

Saturday 9-June-12, LSRF

OLY class

Clean max (215)

Friday 8-June-12, LSRF

Trap bar DL 5  x 3 (365, 385, 385, 315, 315)

band jumps 3  x 25

KB (44, 53) pass through swings 3 x 15

GHR 3 x 5

DB (70) Goblet squats 3 x 15

Thursday 7-June-12

3 x 20 press (75)

3 x 10 close grip bench
3 x 10 ea. arm DB (70) row

AMRAP 15min.

5 x C2B pull-ups
10 x DB (50) hang cleans
15 x hand release push-ups

Wednesday 6-June-12, Lingen

15k run

Monday 4-June-12, Lingen

Misc. lower body WOD

Sunday 3-June-12, Lingen

Misc. upper body WOD

Friday 1-June-12, LSRF

Box squat 1 rep max (315)

DB (50) alt. lunge 3 x 30
straight leg DL 3 x 10

3 x 5 GHR
3 x 5 band glute stretches

Thursday 31-May-12

Bench w/chains 3 x 12 (115)

BB inverted Row
DB press (50)

3 rounds
60 sec. row
60 sec. burpees
60 sec. KBSDLHP
60 sec. DB push press
60 sec. abs