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 row. Show all posts
Showing posts with label row. Show all posts
Sunday, July 13, 2014
Thursday, June 26, 2014
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 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
Monday, June 23, 2014
Bike, W1 Press, Front Squat, Situps & W2 Shoulders, Arms
06/23/14
Bike 6 miles
Workout 1
3 rounds of:
TRX Rows x 15
Pushups x 15
---
Bench Press (35%1RM:135#) 10, (60%:225) 4 x 15
Ring Dips 4 x 15
3 rounds of:
Shoulder Press/Push Press/Front Squat (95) x 16/8/24, 12/6/18, 10/5/15
Shoulder press to failure, without setting the bar down, push press half the number of reps you completed for shoulder press, then front squat the total number of reps.
Situps x 50
Workout 2 Shoulders & Arms
Cable Side Raise 3 x 15
Single Arm Cable Curls 3 x 15
---
Upright Row 3 x 12
Barbell Curl 3 x 10
---
Seated DB Side Raise 4 x 12
Seated DB Curls 4 x 10
---
Rear DB Fly 3 x 12
Hammer Curls 3 x 10
---
Rear Machine Fly 3 x 10
21 Curls x 3
---
Cable Pressdown 3 x 12
LF Triceps Press 3 x 10
Cable Kickbacks 3 x 10
Bike 6 miles
Bike 6 miles
Workout 1
3 rounds of:
TRX Rows x 15
Pushups x 15
---
Bench Press (35%1RM:135#) 10, (60%:225) 4 x 15
Ring Dips 4 x 15
3 rounds of:
Shoulder Press/Push Press/Front Squat (95) x 16/8/24, 12/6/18, 10/5/15
Shoulder press to failure, without setting the bar down, push press half the number of reps you completed for shoulder press, then front squat the total number of reps.
Situps x 50
Workout 2 Shoulders & Arms
Cable Side Raise 3 x 15
Single Arm Cable Curls 3 x 15
---
Upright Row 3 x 12
Barbell Curl 3 x 10
---
Seated DB Side Raise 4 x 12
Seated DB Curls 4 x 10
---
Rear DB Fly 3 x 12
Hammer Curls 3 x 10
---
Rear Machine Fly 3 x 10
21 Curls x 3
---
Cable Pressdown 3 x 12
LF Triceps Press 3 x 10
Cable Kickbacks 3 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
Wednesday, June 4, 2014
Back, Pullups, Situps, Snatch, Pushup, Row
06/04/14
Wide Grip Lat Pulldown
Close Grip Lat Pulldown
Close Grip Cable Row
Single Arm Cable Curl (behind the head)
Straight Arm Pulldown
5 rounds of:
GHD Situps x 10
Pullups x 10
---
5 rounds of:
Pullups x 10
AbMat Situps x 10
Pushups x 10
---
Snatch (75) 75
Pushups x 100
4 rounds of:
Row 500m
Pushups x 10
Wide Grip Lat Pulldown
Close Grip Lat Pulldown
Close Grip Cable Row
Single Arm Cable Curl (behind the head)
Straight Arm Pulldown
5 rounds of:
GHD Situps x 10
Pullups x 10
---
5 rounds of:
Pullups x 10
AbMat Situps x 10
Pushups x 10
---
Snatch (75) 75
Pushups x 100
4 rounds of:
Row 500m
Pushups x 10
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
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
Sunday, June 1, 2014
Chest
05/31/14
3 rounds of:
Bar Pushups x 15
TRX Rows x 10
---
Bench Press (135) 50, (225) 10, (275) 12, (315) 10, (365) 2, (275) 12, (225) 10
LF Incline Press 3 x 10
Incline DB Fly 4 x 10
TechnoGym Press 3 x 10
Decline Bench 2 x 10
3 rounds of:
Bar Pushups x 15
TRX Rows x 10
---
Bench Press (135) 50, (225) 10, (275) 12, (315) 10, (365) 2, (275) 12, (225) 10
LF Incline Press 3 x 10
Incline DB Fly 4 x 10
TechnoGym Press 3 x 10
Decline Bench 2 x 10
Monday, May 26, 2014
Pullup, Pushup, Burpee, Row, Double Under
05/26/14
AMRAP 20 minutes
Pullups x 5 (strict)
Pushups x 8
Burpees x 5
(16)
---
10 rounds of:
Row 250m
Double Unders x 25
AMRAP 20 minutes
Pullups x 5 (strict)
Pushups x 8
Burpees x 5
(16)
---
10 rounds of:
Row 250m
Double Unders x 25
Monday, May 19, 2014
Chest, Pullups & Double Unders
05/19/14
3 rounds of:
TRX Rows x 10
Bar Pushups x 10
---
Bench Press (135) 20, (225) 10, (275) 10, (315) 10, 8, (275) 10
Incline DB Press (90) 15, (100) 12, 10
TechnoGym Chest Press 3 x 15
10 round of:
Pullups x 15 (75 strict/75 kipping)
Ring Dips x 15 (75 strict/75 kipping)
Double Unders x 15
3 rounds of:
TRX Rows x 10
Bar Pushups x 10
---
Bench Press (135) 20, (225) 10, (275) 10, (315) 10, 8, (275) 10
Incline DB Press (90) 15, (100) 12, 10
TechnoGym Chest Press 3 x 15
10 round of:
Pullups x 15 (75 strict/75 kipping)
Ring Dips x 15 (75 strict/75 kipping)
Double Unders x 15
Thursday, May 15, 2014
W1 Row, Situps, W2 Arms & W3 Back
05/15/14
Workout 1
6 rounds of:
Row 500m
Situps x 25
Workout 2 Arms
10 rounds of:
Ring Dips x 10
Pullups x 10 (50 strict/50 kipping)
---
DB Preacher Curls 4 x 10
Single Arm Overhead DB Extension 4 x 10
LF Machine Curls 4 x 10
LF Tri Press 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 3 x 10
Overhead Rope Extension 3 x 10
Workout 3 Back
TRX Rows 3 x 15
Cable Rows 4 x 10
Wide Grip Pulldowns 4 x 15
Rear Smith Shrugs 4 x 10
Workout 1
6 rounds of:
Row 500m
Situps x 25
Workout 2 Arms
10 rounds of:
Ring Dips x 10
Pullups x 10 (50 strict/50 kipping)
---
DB Preacher Curls 4 x 10
Single Arm Overhead DB Extension 4 x 10
LF Machine Curls 4 x 10
LF Tri Press 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 3 x 10
Overhead Rope Extension 3 x 10
Workout 3 Back
TRX Rows 3 x 15
Cable Rows 4 x 10
Wide Grip Pulldowns 4 x 15
Rear Smith Shrugs 4 x 10
Sunday, May 4, 2014
Row, Situps, Curls, Cleans, Pushups
05/02/14
4 rounds of:
Row 500m
Situps x 25
Curls (45) 25
Hang Cleans (95) x 25
Pushups x 25
4 rounds of:
Row 500m
Situps x 25
Curls (45) 25
Hang Cleans (95) x 25
Pushups x 25
Wednesday, April 30, 2014
Row, Situps, KB Snatch, KB Swing
04/30/14
3 rounds of:
Row 500m
Situps x 25
---
2 rounds of:
KB Swing (70) 25
KB Snatch (70) 5R/5L
Situps x 50
Row 500m
3 rounds of:
Row 500m
Situps x 25
---
2 rounds of:
KB Swing (70) 25
KB Snatch (70) 5R/5L
Situps x 50
Row 500m
Tuesday, April 29, 2014
W1 Legs & W2 Row, L Sit, Situps
04/29/14
Workout 1 Legs
Box Squat (225) 10, (315) 10, (365) 10, (405) 10, (435) 4
Leg Press (820) 20, (1000) 20, (1180) 10, (820) 10
Leg Extension (150) 15, 15, Single Leg (70) 10R/10L
Walking Lunges (95) 3 x 20
Leg Curls 5 x 15
Workout 2
6 rounds of:
Row 500m
L Sit to Failure
Situps x 25
Workout 1 Legs
Box Squat (225) 10, (315) 10, (365) 10, (405) 10, (435) 4
Leg Press (820) 20, (1000) 20, (1180) 10, (820) 10
Leg Extension (150) 15, 15, Single Leg (70) 10R/10L
Walking Lunges (95) 3 x 20
Leg Curls 5 x 15
Workout 2
6 rounds of:
Row 500m
L Sit to Failure
Situps x 25
Sunday, April 27, 2014
Workout 1 Trail Run & Workout 2 Row, Situp, Snatch, Jerk, OHS
04/17/14
Workout 1 Trail Run
Workout 2
2 rounds of:
Row 500m (2:00/500m pace)
Situps x 25
Snatch x 5 (75) (95)
---
2 rounds of:
Row 500m (1:50/500m pace)
Situps x 50
Snatch (135) x 5
Jerk (135) x 5
Overhead Squat (135)
Workout 1 Trail Run
Workout 2
2 rounds of:
Row 500m (2:00/500m pace)
Situps x 25
Snatch x 5 (75) (95)
---
2 rounds of:
Row 500m (1:50/500m pace)
Situps x 50
Snatch (135) x 5
Jerk (135) x 5
Overhead Squat (135)
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
Saturday, April 19, 2014
W1 Chest, Calves & W2 Row
04/19/14
Workout 1 Chest & Calves
Bench (45) 30, (135) 20, (185) 15, (225) 15, (275) 10, 10, (225) 15, (185) 15, (135) 25
Techno Gym Press 4 x 15
Incline Hammer Press 3 x 10
Incline DB Fly 3 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2
Row 1000m x 5 (2:00/500m pace)
Workout 1 Chest & Calves
Bench (45) 30, (135) 20, (185) 15, (225) 15, (275) 10, 10, (225) 15, (185) 15, (135) 25
Techno Gym Press 4 x 15
Incline Hammer Press 3 x 10
Incline DB Fly 3 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2
Row 1000m x 5 (2:00/500m pace)
Friday, April 18, 2014
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)
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)
Wednesday, April 16, 2014
W1 Back & W2 Press, Pullup, Toes to Bar, Situps, Double Unders
04/16/14
Workout 1
TRX Rows 3 x 15
Pulldowns (140) 12, (180) 12, (220) 12
Front/Rear Pulldowns (light) 4 x 10/10
Straight Arm Pulldowns 4 x 10
Cable Rows (light) 3 x 15
Face Pulls 3 x 10
Workout 2
4 rounds of:
Shoulder Press/Push Press (115) 12/6, 12/6, 10/5, 8/4
Pullups x 20
---
Toes to Bar x 50
Situps x 100
Double Unders x 150
Workout 1
TRX Rows 3 x 15
Pulldowns (140) 12, (180) 12, (220) 12
Front/Rear Pulldowns (light) 4 x 10/10
Straight Arm Pulldowns 4 x 10
Cable Rows (light) 3 x 15
Face Pulls 3 x 10
Workout 2
4 rounds of:
Shoulder Press/Push Press (115) 12/6, 12/6, 10/5, 8/4
Pullups x 20
---
Toes to Bar x 50
Situps x 100
Double Unders x 150
Thursday, April 10, 2014
Row, Snatch, KB Swing, Situps, Double Unders
04/10/14
Row 1000m
5 rounds of:
Snatch x 5 (125), (!35), (165), (165), (165)
KB Swing (70) 10
Situps x 15
Double Unders x 20
Row 1000m
5 rounds of:
Snatch x 5 (125), (!35), (165), (165), (165)
KB Swing (70) 10
Situps x 15
Double Unders x 20
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