W1 Bike, W2 Snatch, Swim & W3 Bike, Run

08/07/14

Workout 1 Bike 6 miles


Workout 2

2 rounds with 65#, 2 rounds with 95# of:
Snatch Balance x 5
Sots Press x 5
---

3 rounds with 95, 115, 135# of:
Snatch (high hang) x 4
Snatch (hang) x 4
Snatch x 4
---

Swim 600y

Workout 3

Bike 6 miles
Run 1 mile

W1 Deadlift, Swim, W2 Calves & W3 Run

08/06/14

Workout 1

Deadlift (135) 10, (225) 8, (275) 8, (315) 8, (365) 8, (405) 3
Swim 600y


Workout 2 Calves

Standing Calf Press 4 x 10
Seated Calf Press 4 x 10

W1 Bike, W2 OHS, Squat, Bench, Swim & W3 Bike

08/05/14

Workout 1 Bike 6 miles


Workout 2

Overhead Squat (95) 2, (115) 2, (135) 2, (185) 2, (205) 2, (225) 2
Squat (225) 3 x 10
Bench (135) 10, (225) 4, (275) 2, (315) 2, (365) 2, (385) 2
Swim 600 yards


Workout 3 Bike 6 miles

Bike, Snatch, Swim

08/04/14

Workout 1 Bike 6 miles


Workout 2

Snatch (65) 2, (95) 2, (115) 2, (135) 2, (155) 2, (185) 8 x 2
Swim 500 yards
Bike 6 miles

Row, Rope, KB Swing, Tire Flip, GHD situps, Box Jumps

07/03/14

3 rounds of:
Row 200m
Rope Climb (17')  2
---
3 rounds of:
Kettle Bell Swing (70) 15
Tire Flip x 10
---
3 rounds of:
GHD Situps x 10
Box Jump (24") 10

Warrior Dash Wisconsin 2014

08/02/14

Warrior Dash
3 miles, 14 obstacles

W1 Back & W2 C&J, HSPU, Ring Dips, Pushups

08/01/14

Workout 1 Back

Wide Grip Rear Pulldown 4 x 12
Wide Grip Puldown 3 x 12
Straight Arm Pulldown 3 x 12
Barbell Row 3 x 10
LF Hi Row 3 x 10
Single Arm Pulldown 3 x 12R/12L


Workout 2

C&J (95) 4, (135) 4, (165) 4, (185) 4, (205) 4, (225) 2, (245) 1

21-15-9 reps (first round strict)
Handstand Pushup
Ring Dips
Pushups