Bike & Back

06/26/14

Bike 6 miles

Wide Grip Rear Lat Pulldowns 4 x 15
Wide Grip Lat Pulldowns 4 x 15
Close Grip Lat Pulldowns 4 x 15
LF Pulldown 3 x 15, Dropset x 8, 10, 12, 22
Barbell Rows (135) 8, (185) 8, (225) 2 x 8
LF Single Arm Row 3 x 12
LF Machine Row 3 x 12
Straight Arm Pulldowns 3 x 10

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

Back

03/07/14

Wide Grip Lat Pulldown (120) 15, 15, (200) 10, (220) 6-4, 6-5
Close Grip Cable Row (200) 10, (220) 10, (240) 10, (140) 15
HS Pulldown (200) 12, (290) 10, (250) 10, 10
T Bar Rows (165) 10, 10, 10, 10
Rear Smith Shrug 4 x 10

Workout 1: Shoulders & Workout 2: Row

01/10/14

Workout 1
Push Press (95) 10, (135) 10, (155) 10
Jerk (155) 4, (175) 4, (185) 4, (205) 4
Seated DB Press (80) 13, (90) 12, (100) 8, (60) 10
Hang Hi Pulls (w/power band) 3 x 10
DB Side Raise (seated) 3 x 10
DB Front Raise (seated) 3 x 10
DB Rear Fly 3 x 10
Ring Dips 3 x 10
Ring Work 15 minutes

Workout 2
Row 500m x 8

Back

01/02/14

Muscle Up x 5
Cable Rows (heavy) 4 x 10
Close Grip Pull Downs (heavy) 3 x 10
Dumbbell Rows (heavy) 3 x 10
Rear Smith Shrugs (moderate) 3 x 10

Shoulders

12/13/13 - Shoulders

Seated DB Side Raises 4 x 20 (4th set is a dropset)
Rear Fly (pec dec)4 x 15 (4th set is a dropset)
Superset:
Incline DB Front Raise 3 x 15
LF iso Press (reversed) 3 x 10
---
Seated DB Press (70) 20, (80) 15, (90) 12, Dropset (100) (70) (55) (35)
Lateral Side Raise (machine) 3 x 15, last set x 100 reps

Wall Balls, Bear Complex, Burpees, Jump/Pull, Pushup, Situps, Squats, Deadlift

10/08/13

Wall Ball Shots (10) x 50
---
"Bear Complex"
7 sets at (185#) of:
Complete each movement without touching bar to the ground.
Power Clean x 1
Front Squat x 1
Push Press x 1
Rear Squat x 1
Push Press x 1
---
Burpees x 30
Jumping Pullups x 15
Pushups x 25
Burpees x 20
Situps x 35
Squats x 45
Burpees x 10
Deadlift (135) x 55
Burpees x 10
Squats x 90
Situps x 70
Burpees x 20
Pushups x 50
Jumping Pullups x 30
Burpees x 30

Bike, Legs, Bike

05/17/13

Bike 7 miles (hills)

Squat (45) 20, (135) 20, (225) 15, (275) 8, (135) 20
Front Squats (95) 12, (135) 11, (175) 10
Leg Press (550) 20, (640) 20, (730) 20
Lunges x 90, (140) 10

Bike 7 miles (hills)

OLY Lift Workout

01/01/13

(45) 10, (75) 5, (95) 5, (135) 5 of the following:
Deadlift
Sumo Deadlift Hi-Pull
Hang Cleans
Front Squat
Rear Squat
Push Press
Overhead Squat
Snatch
SOTS Press

Snatch (135) 5, 5

Workout 1: Power Cleans & Situps, Workout 2: Back

11/28/12


W1:
10 rounds of:
Power Cleans (155) 10, 10, 10, 10, (135) 10, 10, 10, (95) 10, 10, 10
Situps x 10

29:00

W2:
Pullups x 30
Back Extension x 10
Hip Extension x 20
Dead Lift (45) 12, (135) 12, (225) 10, (275) 10, (300) 5, 5
DB Row (100) 10/10, 10/10, 10/10
Cable Rows (100) 12, (120) 11, (140) 10
Rear Shrug (110) 12, (160) 12, 10, 10
Front Shrug (120) 10, 10, 10, 10

Workout 2: Legs

11/27/12

Body Squat x 50
30" Box Jump x 30
Leg Press (190) 15, (280) 20, (370) 20, (460) 20, (550) 18, (640) 12
Rear Squat (superset with Jump Squats) (225) 10, (185) 15, (135) 20
Jump Squats x 15, 15, 15
Lunges (70) 20, 20, 20

Workout 1: Body Weight, Workout 2: Chest & Delts

11/26/12

Workout 1:
Situps x 100
Pushups x 100
Pullups x 70
Ring Dips x 70

Workout 2:
Bench Press (135) 15, (225) 12, (275) 11, (315) 6, 2, 1
Incline DB Press (80) 12, (90) 11, (100) 8, (50) 20
Push Press (135) 10, 10, (155) 5, (175) 2
Machine Fly (superset with Rear Machine Fly) (120) 12, (145) 11, (160) 10
Rear Machine Fly (100) 12, (120) 11, 11

W1: Rear Squats & Calf Raises, W2: burp, swing, knees, push

11/15/12

W1:
Warmup, stretching and foam roller
Rear Squats (85) 8, (135) 8, (185) 4, (225) 2, (255) 2, (275) 2
---
Rear Squats (275) 2, (285) 2, (295) 2, (305) 2, (315) 2, (325) f, (325) 1, (135) 20, (155) 10
Smith Calf Raise (110) 20, (160) 20, (180) 10, 10

W2:
4 rounds of:
Burpie x 15
KB Swing (55) 15
Knees 2 Elbows x 10
Pushups x 20

21:00

CF WOD - Squats

08/10/12

Warmup, Jump Rope x 300
I suck at double-unders (even with speed rope) but managed 17.

This was another crossfit workout 3 types of squats 4 reps of each, increasing the load for each rep.
Overhead Squat 1-1-1-1, loads: 135, 155, 185, 205
Front Squat 1-1-1-1, loads: 225, 245, 255, 260
Rear Squat 1-1-1-1, loads: 295, 315, 325, 330