Bike, W1 Deadlift, Burpee, KB Swing, Pullup & W2 Legs

06/24/14

Bike 6 miles

Workout 1

4 rounds of:
Deadlift (315) 8
Burpees x 16
KB Swing (53) 16
Pullups x 32
---

Workout 2 Legs

Abduction 4 x 20
Seated Leg Curl 4 x 20
Sitff Leg Deadlift  4 x 10
Single Leg Curls 3 x 10
Glute Press 3 x 10
Extensions 4 x 20
LF Calf Press 4 x 10

Bike 6 miles

Bike, W1 Clean, Snatch, Box Jump, Arms & W2 Row

06/03/14

Bike 6 miles

Workout 1

Clean (95) 10, (135)10, (185) 4, (205) 4, (225) 2
EMOM 10 minutes
Snatch (75) 3
Box Jump (42") 3
(with a partner, follow the leader)
---
LF Machine Curls 6 x 10-15
Single Arm Cable Curls (behind the head) 6 x 10
Rope Press Down 6 x 15
Incline DB Curls 4 x 10
Single Arm Overhead DB Extensions 4 x 10R/10L

Workout 2

Row 1000m x 2

Bike 6 miles

W1 Arms & W2 Squats, Cleans

05/27/14

Workout 1 Arms

3 rounds of:
TRX Curl x 10
Ring Dips x 10
---
LF Machine Curl x 15
LF Tri Press x 15
21 Curls (65)
Close Grip Bench Press 3 x 10
Single Arm Cable Curls 4 x 15
Rope Press Down 4 x 15


Workout 2

5 Rounds of:
Squat (95) 31
Hang Cleans (95) 15

Back & Bis

05/21/14

TRX Rows 3 x 15
Wide Grip Lat Pulldowns (200) 10, (220) 10, (240) 8, (260) 6
Single Arm Cable Curls 3 x 10
Hammer Curls 4 x 15
Rope Hammer Curls 4 x 10
Cable Rows (140) 4 x 10

W1 Legs & W2 Row

04/18/14

Workout 1 Legs

Squat (45) 20, 20, (135) 20, (225) 20, (275) 17, (315) 12, (365) 4, (275) 15
Leg Press (820) 20, (1000) 20, (1180) 20
Single Leg Extensions 4 x 15R/15L
Walking Lunges (95) 3 x 20
Prone Leg Curls 4 x 15

Workout 2

Row 500m x 10 (sub 2:00/500m pace, 30 second rest periods)

W1 Row & W2 "JJ" (Squat Clean & Paralette HSPU), Arms

03/11/14

Workout 1
Row 3k

Workout 2
"JJ" hero wod - www.crossfit.com
Squat Clean (185) 1
Paralette Handstand Pushup x 10
Squat Clean (185) 2
Paralette Handstand Pushup x 9
Squat Clean (185) 3
Paralette Handstand Pushup x 8
Squat Clean (185) 4
Paralette Handstand Pushup x 7
Squat Clean (185) 5
Paralette Handstand Pushup x 6
Squat Clean (185) 6
Paralette Handstand Pushup x 5
Squat Clean (185) 7
Paralette Handstand Pushup x 4
Squat Clean (185) 8
Paralette Handstand Pushup x 3
Squat Clean (185) 9
Paralette Handstand Pushup x 2
Squat Clean (185) 10
Paralette Handstand Pushup x 1
---
LF Machine Curls 4 x 15
LF Chest Press 3 x 15
Incline DB Curls 4 x 12
Cable Press Down 4 x 12
Single Arm Cable Curl 4 x 10
Rope Press 4 x 10

W1 Squats, Extensions, Curls & W2 Row, Situps, Snatch

03/11/14

Workout 1
Squats (45) 10, (135) 10
Box Squats (225) 10, (275) 10, (315) 10, (365) 10, (405) 8, 10
Extensions 6 x 15
Prone Curls 4 x 10

Workout 2
Row 500m
Situps x 50
---
3 rounds of:
Row 500m
Situps x 50
Snatch (75) 15

W1 Arms & W2 Pullups, Box Jumps, KB Swing, Situps

02/27/14

Workout 1 Arms
LF Machine Curl 4 x 15
LF Tri Press 4 x 15
Incline DB Curl 4 x 10
DB Overhead Extension 4 x 10R/10L
Single Arm Cable Curl 4 x 10R/10L
---
Workout 2
4 rounds of:
Pullups x 25
36" Box Jump x 10
Kettle Bell Swing x 25
Abmat Situps x 25

W1 Snatch, TGU, KB Swing & W2 Legs

02/21/14

Workout 1
LF Machine Curls 3 x 15
LF Triceps Press 3 x 15
Snatch (75) 2, (95) 2, (115) 2, (145) 2, (165) 10
4 rounds of:
Turkish Getup/Overhead Squat x 2R/2L
(Perform 2 overhead squats at the top of each TGU)
Snatch (115) 4
Kettle Bell Swing (70) 10

Workout 2 Legs
Squat (45) 20, (135) 10
Box Squat (225) 10, (275) 10, (315) 10, (365) 10, (405) 4
Leg Press (820) 20, (1090) 15, (1270) 10
Leg Extensions (170) 15, (190) 15, (210) 10

W1 "DT" (Deadlift, Hang Power Clean, Push Jerk) & W2 Arms

02/18/14

Workout 1 "DT"

5 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
(16:22)

Workout 2
LF Machine Curls 4 x 15
LF Machine Triceps Press 4 x 15
---
Incline DB Curls 4 x 10
Close Grip Bench Press 4 x 10
---
Barbell Curl Dropset [(80) x F, (60) x F, (40) x F] x 3
---
Hammer Curls 4 x 10
Rope Press 4 x 10

Hip Extensions, Deadlift & Arms

02/06/14

Hip Extensions 3 x 10
Deadlift (95) 10, (135) 10, (185) 10, (225) 10, (275) 10, 10, (225) 10, 10

Barbell Curls 4 x 25
Incline DB Curls 4 x 10
Single Arm DB 4 x 10R/10L
Single Arm Cable Curl 4 x 10R/10L
Rope Press 4 x 20
LF Machine Curl 7 x 10
LF Triceps Press 3 x 10

Arms & Abs

01/31/14

LF Machine Curls 3 x 10
LF Triceps Press 3 x 10
Single Arm Cable Curls 3 x 10R/10L
Overhead Rope Press 3 x 10
Hammer Curls 4 x 10
Close Grip Bench Press 5 x 10 (135), (185), (225), (255)
Barbell Curls 4 x 15
Rear Forearm Curls 4 x 10

5 rounds of:
Abmat Situps x 20
Toes to Bar x 10
---
Ring Dips (strict) 2  x 10
Alternate Grip Pullups 2 x 5R/5L

Workout 1 Chest, Arms & Workout 2 Row, SItups, Snatch

01/25/14

Workout 1
Pushups 3 x 25
Bench Press (135) 20, (185) 10, (225) 10, 10, 10, (135) 30
Incline DB Press (90) 10, (100) 10, 10
Barbell Curl 4 x 25
Triceps Rope Press 4 x 20
Single Cable Curl 4 x 10
Hammer Curl 3 x 10
Single DB Overhead Extension 3 x 10
---

Workout 2
Row 2000m
Hollow Hold Situps x 20
Snatch (95) 5
Row 1000m
Situps x 40
Snatch (95) 10
Row 1000m
Situps x 60
Snatch x 15

Workout 1: Arms & Back & Workout 2: Row, Situp, KB Darc Swing, Snatch

01/21/14

Workout 1
LF Machine Curl 3 x 10
LF Chest Press 3 x 10
Close Grip Bar Pushups 3 x 10
Chinups 3 x 10
Barbell Curl Dropset 3 x F/F
Overhead Single DB Extension 3 x 10
Deadlift (135) 10, (225) 10, (275) 10, (315) 10, (335) 10, (355) 8, (225) 9
Wide Grip Pulldowns 4 x 10 (140), (160), (180), (200)
---
5 rounds of:
Bar Muscle Ups x 3
Handstand Pushups x 5
Burpees x 10
---
Ring Work 20 minutes

Workout 2
4 rounds of:
Row 200m
Situps x 25
Kettle Bell Darc Swing (35) x 20
Kettle Bell Snatch (53) x 5R/5L
Hang Snatch (95) 10
18:20

Arms (again!)

12/04/13

Josh Kosier (Teen Nationals Champ) wanted to work arms, so I obliged him! Pretty decent workout, arms were good and tight the next day! Deep soreness in the biceps, but not sure if it was from this workout or the combination from the 2 days, probably the latter.

Superset 1:
Barbell Curls 4 x 15
Incline DB Curls 4 x 12
Superset 2:
Preacher Cable Curls 4 x 15
Hammer Curls 4 x 10
Superset 3:
Cable Curls 3 x 15
Triceps Cable Extensions 3 x 15
---
Overhead Rope Extensions 4 x 10
Weighted Dips (50) 4 x 10

Snatch Balance & Arms

12/09/12

Snatch Balance (45) 10, (65) 10, (95) 4, (115) 4, (135) 2

Cable Curls (37.5) 20, (42.5) 20, (47.5) 20
Press Down (52.5) 20, (62.5) 20, (82.5) 20
Bar Curl (45) 20, (55) 20, (65) 20
DB Overhead Press (85) 17, (90) 10, (95) 6
Hammer Curls (40) 13, (45) 10, (50) 6
Kick Backs (20) 14, 11, 11

Workout 1: Core, Workout 2: Arms

11/29/12

W1: core
4 rounds of:
L-Sit (on rings) x 30 sec, 30 sec, 15 sec, 15 sec.
Ring Dips x 10
Burpees x 20
Situps x 10

4 rounds of:
Decline Situps x 15
Leg Raise x 15

W2: Arms
Triceps Press (w/Angle Handle) (50) 20, (65) 20, (80) 20, (95) 12
Skull Crush (60) 15, (80) 12, (90) 10, 8
Rope Press Down (42.5) 18, (35) 15, 12, 14
Bar Curl (45) 25, (95) 10, 8, (75) 12, (45) 15
Incline DB Curl (40) 10, 10, 10, (35) 10

Shoulders, Week 9, Day 50 Y3T / crossfit

The following exercises are done one after another without rest periods. For the curls and presses, a weight must be chosen where the reps can be done quickly and with good form and control.

Plyo Pull ups: 10, Biceps Cable Curl: 10, Triceps Rope Press: 10  (5 sets)

Dumbbell Burpies: (20) 12 reps, DB Squat: (60) 12 reps, Medball Pass (14) 60 seconds (5 sets)

Shoulders:
DB Press (seated): (100) 14, 14, 14, 14
Clean & Press: (85) 10, 9, 8
Side Raise: (20) 14, 14, 14