Entries from April 5, 2015 - April 11, 2015
Friday 4.10.15
Thursday, April 9, 2015 at 09:19PM Buy In: High Five a trainer. Salute the Flag. Musical Medballs. Band Shoulder Complex.
Bench Press 5 sets of 5 reps (straight sets) then:
3 sets of 12 reps circuit fashion for swelling, not time.
Wide Grip Bench
Barbell Rows (Pendlay style- torso parallel to the ground).
Barbell Curls
Band Pushdowns (triceps work y'all- its important. Grab a moderately strong band and hang it from the rig. Act like you're trying to choke someone while forcing their head into the toilet. I'm wide open for kinder, gentler comparisons if you have any).
Thursday 4.09.15
Wednesday, April 8, 2015 at 11:29PM Buy In: Crye-Leike loop
Complete 3 Rounds for time of:
20 meters Handstand walks (sub overhead barbell carries@50% bodyweight)
20 toes to bar
20 ball slams (25/50)
20 Snatches (75/115)
20 Bar Dips
30 minute cap.
Wednesday 4.08.15
Tuesday, April 7, 2015 at 10:37PM Buy In: 5 reps per position Barbell Clean Progression.
Power Clean: 15 minutes to find 1RM
then Complete 5 Rounds for time of:
5 Power Cleans (95/155)
10 Bar Facing Burpees
Tuesday 4.07.15
Monday, April 6, 2015 at 09:23PM Buy In: 10 reps- band shoulder complex, no money drill, banded one arm shoulder press.
5 sets of 3 progressive loading
Deadhang Pull ups
Push Press
Finisher: Complete 100 KB Swings for time: (44/70- American swing)
