07/13/14
Squats (95) 10, (135) 1, (185) 1, (225) 1, (275) 1, (315) 1, (365) 1
Deadlift (135) 5, (225) 5, (315) 5, (405) 1, (415) 1/PR, (365) 10
Barbell Rows (135) 10, (225) 7/(135) 7, (225) 8
Showing posts with label lift. Show all posts
Showing posts with label lift. Show all posts
Sunday, July 13, 2014
Tuesday, June 24, 2014
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 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
Monday, June 9, 2014
BIke, W1 Back, Calves & W2 Shoulders, Deadlift
06/09/14
Bike 6 miles
Workout 1 Back & Calves
Wide Grip Pulldown (140) 15, (180) 15, (200) 10, (240) 10, (260) 6, (140) 10
Cable Rows (140) 10, (180) 10, (200) 10, (220) 10, (240) 10
---ss---
Straight Arm Pulldown 4 x 10
Cable Rows 4 x 10
---
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2 Shoulders & Deadlift
Seated DB Press (45) 15, (70) 15, (100) 10, (105) 10, (110) 10, (85) 15
Upright Row (135) 3 x 10
Single Arm Front Cable Raise 4 x 15
Seated DB Side Raise 4 x 10
Rear Fly Machine 4 x 10
---ss---
Hi Face Pull 3 x 10
DB Shrug 3 x 10
---
Deadlift (95) 10, (135) 10, (225) 10, (315) 10, (365) 4, (405) 6, (425) -
Bike 6 miles
Bike 6 miles
Workout 1 Back & Calves
Wide Grip Pulldown (140) 15, (180) 15, (200) 10, (240) 10, (260) 6, (140) 10
Cable Rows (140) 10, (180) 10, (200) 10, (220) 10, (240) 10
---ss---
Straight Arm Pulldown 4 x 10
Cable Rows 4 x 10
---
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2 Shoulders & Deadlift
Seated DB Press (45) 15, (70) 15, (100) 10, (105) 10, (110) 10, (85) 15
Upright Row (135) 3 x 10
Single Arm Front Cable Raise 4 x 15
Seated DB Side Raise 4 x 10
Rear Fly Machine 4 x 10
---ss---
Hi Face Pull 3 x 10
DB Shrug 3 x 10
---
Deadlift (95) 10, (135) 10, (225) 10, (315) 10, (365) 4, (405) 6, (425) -
Bike 6 miles
Thursday, June 5, 2014
Bike, HSPU, Cleans, Muscle Ups, Pullups, Deadlift
06/05/14
Bike 6 miles
21-15-9 reps of:
Handstand Pushup
Hang Cleans (135)
Muscle Ups/Pullups (switched to pullups 2nd round)
Deadlift (225)
Bike 6 miles
Bike 6 miles
21-15-9 reps of:
Handstand Pushup
Hang Cleans (135)
Muscle Ups/Pullups (switched to pullups 2nd round)
Deadlift (225)
Bike 6 miles
Monday, June 2, 2014
Bike, W1 Shoulders & W2 Deadlift, Burpee Pullups, Bike
06/02/14
Bike 6 miles
Workout 1 Shoulders
DB Press (60) 10, (100) 12, (105) 12, (110) 8, (85) 10
Hi Hang Hi Pull (135) 3 x 10
Cable Front Raise 3 x 10
Cable Side Raise 3 x 10
Rear Machine Flys 3 x 10
Workout 2
Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (405) 4, (425) -
Burpee Pullups (12" jump) x 100
Bike 6 miles
Bike 6 miles
Workout 1 Shoulders
DB Press (60) 10, (100) 12, (105) 12, (110) 8, (85) 10
Hi Hang Hi Pull (135) 3 x 10
Cable Front Raise 3 x 10
Cable Side Raise 3 x 10
Rear Machine Flys 3 x 10
Workout 2
Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (405) 4, (425) -
Burpee Pullups (12" jump) x 100
Bike 6 miles
Sunday, May 25, 2014
Bike, Deadlift (PR), Back, Calves & Bike
05/25/14
Bike 6 miles
Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (385) 2, (405) 1 - PR
Wide Grip Pulldowns 4 x 10
Cable Rows 4 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Ride 6 miles
Bike 6 miles
Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (385) 2, (405) 1 - PR
Wide Grip Pulldowns 4 x 10
Cable Rows 4 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Ride 6 miles
Thursday, April 24, 2014
W1 Back & W2 Snatch
04/24/14
Workout 1 Back
TRX Rows 3 x 15
Pullups 3 x 10
--ss--
Cable Rows (140) 10, (180) 10, (200) 10
Pulldowns (140) 10, (180) 10, (200) 10
---
HS Row (290) 10, 10, (380) 10
TBar Rows (135) 3 x 10
Workout 2
Row 400m
Snatch (75) 2 x 4, (95) 2 x 4, (135) 4 x 1, (155) 2 x 1, (165) 2 x 1
Snatch Grip Deadlift (185) 10
Workout 1 Back
TRX Rows 3 x 15
Pullups 3 x 10
--ss--
Cable Rows (140) 10, (180) 10, (200) 10
Pulldowns (140) 10, (180) 10, (200) 10
---
HS Row (290) 10, 10, (380) 10
TBar Rows (135) 3 x 10
Workout 2
Row 400m
Snatch (75) 2 x 4, (95) 2 x 4, (135) 4 x 1, (155) 2 x 1, (165) 2 x 1
Snatch Grip Deadlift (185) 10
Sunday, April 20, 2014
W1 Back & W2 Row
04/20/14
Workout 1 Back
Deadlift (135) 10, (225) 10, (315) 4, (365) 2, (405) - , (365) 2, (315) 10
Barbell Rows 4 x 10
Hammer Rows 4 x 10
Pulldowns 4 x 12
Close Grip Cable Rows 3 x 10
Straight Arm Pulldowns 3 x 10
Workout 2
Row 1500m (2:00/500m pace) x 3
Workout 1 Back
Deadlift (135) 10, (225) 10, (315) 4, (365) 2, (405) - , (365) 2, (315) 10
Barbell Rows 4 x 10
Hammer Rows 4 x 10
Pulldowns 4 x 12
Close Grip Cable Rows 3 x 10
Straight Arm Pulldowns 3 x 10
Workout 2
Row 1500m (2:00/500m pace) x 3
Tuesday, March 18, 2014
W1 Back & W2 "JT" plus Double Unders, Arms, Run
03/18/14
Workout 1
Deadlift (135) 10, (225) 10, (315) 10, (335) 4
Barbell Row (95) 15, (135) 12, (185) 10
TBar Row (245) 10, (195) 10, 10
HS Front Pulldown 4 x 10
Wide Grip Pulldown 4 x 10
Workout 2
Open each round with Double Unders x 45
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
---
LF Machine Curls 4 x 15
LF Machine Tri Press 4 x 20
Cable Curls 3 x 15
Rope Press 3 x 20
Hammer Curls 4 x 10
---
Run 2 miles
Workout 1
Deadlift (135) 10, (225) 10, (315) 10, (335) 4
Barbell Row (95) 15, (135) 12, (185) 10
TBar Row (245) 10, (195) 10, 10
HS Front Pulldown 4 x 10
Wide Grip Pulldown 4 x 10
Workout 2
Open each round with Double Unders x 45
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
---
LF Machine Curls 4 x 15
LF Machine Tri Press 4 x 20
Cable Curls 3 x 15
Rope Press 3 x 20
Hammer Curls 4 x 10
---
Run 2 miles
Friday, March 14, 2014
Deadlift, Box Jump, Pullups
03/14/14
AMRAP 8 minutes
Deadlift (135) 10
24" Box Jump x 15
Deadlift (185) 15
24" Box Jump x 15
Deadlift (225) 20
24" Box Jump x 15
Deadlift (275) 6
(96 reps)
---
Pullups x 64
AMRAP 8 minutes
Deadlift (135) 10
24" Box Jump x 15
Deadlift (185) 15
24" Box Jump x 15
Deadlift (225) 20
24" Box Jump x 15
Deadlift (275) 6
(96 reps)
---
Pullups x 64
Tuesday, March 4, 2014
Deadlift, HSPU, Muscle Ups, Situps
03/04/14
"Diane"
21-15-9 reps of:
Deadlift (225)
Handstand Pushup
---
Bar Muscle Ups x 7
Abmat Situps x 21
"Diane"
21-15-9 reps of:
Deadlift (225)
Handstand Pushup
---
Bar Muscle Ups x 7
Abmat Situps x 21
Tuesday, February 25, 2014
Extensions, Deadlift, Wall Balls, Cleans, Squats, Double Unders
02/25/14
Hip Extensions 2 x 20
Deadlift (135) 10, (225) 10, (275) 10, (315) 10
Wall Balls (20) 100
Medball Clean x 100
Squats x 100
Double Unders x 100
Hip Extensions 2 x 20
Deadlift (135) 10, (225) 10, (275) 10, (315) 10
Wall Balls (20) 100
Medball Clean x 100
Squats x 100
Double Unders x 100
Wednesday, February 19, 2014
W1 Back & W2 Box Jump, Snatch, Toes to Bar, Double Unders
02/19/14
Workout 1 Back
Wide Grip Front/Rear Pulldowns (light) 3 x 10R/10L
Cable Rows (light) 3 x 10
Deadlift (135) 10, (225) 10, (315) 10, (385) 1, (315) 10
Superset:
Close Grip Pulldowns (heavy) 4 x 10
Wide Grip Pulldowns (light) 4 x 10
---
Wide Grip Cable Rows (heavy) 3 x 10, 4th set dropset (200) 10, (140) 10, (100) 10
Workout 2
5 rounds of:
Box Jumps (24" with a 40# vest) x 10
Snatch (95) x 10
---
5 rounds of:
Double unders x 20
Toes to Bar x 15
Workout 1 Back
Wide Grip Front/Rear Pulldowns (light) 3 x 10R/10L
Cable Rows (light) 3 x 10
Deadlift (135) 10, (225) 10, (315) 10, (385) 1, (315) 10
Superset:
Close Grip Pulldowns (heavy) 4 x 10
Wide Grip Pulldowns (light) 4 x 10
---
Wide Grip Cable Rows (heavy) 3 x 10, 4th set dropset (200) 10, (140) 10, (100) 10
Workout 2
5 rounds of:
Box Jumps (24" with a 40# vest) x 10
Snatch (95) x 10
---
5 rounds of:
Double unders x 20
Toes to Bar x 15
Tuesday, February 18, 2014
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
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
Thursday, February 6, 2014
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
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
Monday, January 27, 2014
Row, Pullups, Snatch Complex, L Sit, Situps
01/27/14
4 rounds of:
Row 400m
Wide Grip Pullups (strict) x 5
Snatch Complex (95) x 1
L Sit x 30 seconds
Situps x 20
Snatch Complex (perform 2 reps of each exercise without releasing the bar or stopping):
Snatch Grip Deadlift x 2
Snatch x 2
Hang Power Snatch x 2
Overhead Squat x 2
Sots Press x 2
Overhead Squat x 2
4 rounds of:
Row 400m
Wide Grip Pullups (strict) x 5
Snatch Complex (95) x 1
L Sit x 30 seconds
Situps x 20
Snatch Complex (perform 2 reps of each exercise without releasing the bar or stopping):
Snatch Grip Deadlift x 2
Snatch x 2
Hang Power Snatch x 2
Overhead Squat x 2
Sots Press x 2
Overhead Squat x 2
Thursday, January 16, 2014
Deadlift, Situps, Toes to Bar & Back
01/16/14
4 rounds of:
Deadlift x 10 (135), (225), (275), (325)
Situps x 10
Toes to Bar x 10
---
Wide Pulldowns 4 x 10 (140), (160), (180), (200)
Cable Rows (160) 3 x 10
Single Arm Pulldowns (60) 3 x 10
Hexbar Shrugs (225) 3 x 10
4 rounds of:
Deadlift x 10 (135), (225), (275), (325)
Situps x 10
Toes to Bar x 10
---
Wide Pulldowns 4 x 10 (140), (160), (180), (200)
Cable Rows (160) 3 x 10
Single Arm Pulldowns (60) 3 x 10
Hexbar Shrugs (225) 3 x 10
Monday, January 6, 2014
Deadlift & "Diane" (Deadlifts, Handstand Pushups)
01/06/13
Deadlift (135) 10, (225) 10, (275) 4, (295) 4, (315) 4, (335) 2, (355) 2, (375) -
"Diane"
21-15-9 reps of:
Deadlift (225)
Handstand Pushup
(7:14)
Deadlift (135) 10, (225) 10, (275) 4, (295) 4, (315) 4, (335) 2, (355) 2, (375) -
"Diane"
21-15-9 reps of:
Deadlift (225)
Handstand Pushup
(7:14)
Saturday, December 21, 2013
Situps, Deadlift, Pullups, Squats, Box Jumps
12/21/13
Situps x 60
Deadlift (65) 10, (85) 10, (95) 10, (135) 4, (185) 4, (225) 4, (275) 4, (315) 4, (335) 2, (355) 2
6 rounds of:
Pullups (deadhang) x 10
Squat (95) 10
24" Box Jumps x 10
Situps x 60
Deadlift (65) 10, (85) 10, (95) 10, (135) 4, (185) 4, (225) 4, (275) 4, (315) 4, (335) 2, (355) 2
6 rounds of:
Pullups (deadhang) x 10
Squat (95) 10
24" Box Jumps x 10
Thursday, December 19, 2013
W1: Situps, SDLHP, Muscle Up & W2: Push Press, DB Press, Side Raise, "Elizabeth"
12/19/13
Workout 1
4 rounds of:
Situps x 25
Sumo Dead Lift Hi Pull (95) x 10
Bar Muscle Ups x 4
Workout 2
Push Press (135) 4, (155) 4, (175) 4, (195) 4
Jerk (195) 4, (205) 4, (215) 4, (225) 2
Dumbbell Press (seated) (80) 15, (90) 12, (100) 8, (60) 20
Dumbbell Side Raises (seated) (30) 12, 12, 12
"Elizabeth"
3 rounds, 21-15-9 reps of:
Hang Clean (135)
Ring Dips
Workout 1
4 rounds of:
Situps x 25
Sumo Dead Lift Hi Pull (95) x 10
Bar Muscle Ups x 4
Workout 2
Push Press (135) 4, (155) 4, (175) 4, (195) 4
Jerk (195) 4, (205) 4, (215) 4, (225) 2
Dumbbell Press (seated) (80) 15, (90) 12, (100) 8, (60) 20
Dumbbell Side Raises (seated) (30) 12, 12, 12
"Elizabeth"
3 rounds, 21-15-9 reps of:
Hang Clean (135)
Ring Dips
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