Sunday, September 25, 2016

''Riley''...

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
48:13 Rx
RIP SFC Stephens



Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Shoulders/Traps - 100 Rep Pyramids...

1-2-3-4-5-6-7-8-9-10- 9-8-7-6-5-4-3-2-1 - 100 reps 


Bent-Over Lateral Raise - 20lbs
Dumbbell Shrugs - 85lbs

Cash Out: Face Pulls - 5x10 - 85lbs

Saturday, September 24, 2016

Chest/Back Tri Sets...

Chest
1A - Incline BP - 6 reps @ 170lbs
1B - Incline BP Machine - 12 reps @ 170lbs
1C - Pec Fly - 25 reps @ 85lbs

Back
2A - Dumbbell Row - 6 reps @ 85lbs
2B - Barbell Hang High Pull - 12 reps @ 100lbs
3B - Cable Row - 25 reps @ 125lbs

Thursday, September 22, 2016

Arms - Tri Sets...

3 sets
Biceps
1A - Preacher Curls - 6 reps - 80lbs
1B - Barbell Curl - 12 reps @ 80lbs
1C - Cable Rope Curl - 25 reps @ 80lbs

Triceps
2A - Dips - 6 reps @ 70lbs
2B - EZ Bar Tri Ext - 12 reps @ 70lbs
2C - Cable Rope Press-down @ 85lbs

Cash Out:
EZ Bar Close Grip BP - 5x12 @ 80lbs

Wednesday, September 21, 2016

300 Russian Swings...

I did timed two-handed swings with the 16kg bell (35lbs). I did sets of 10 with approximately 15 second rest between sets . I did 30 sets of 10 in 14 minutes and 45 seconds.

Russian Swings - 16kg bell - 30 sets of 10 - 300 reps 



Monday, September 19, 2016

Shoulder Pyramids...

1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 - 64 reps


Strict Press - 95lbs 
KB Upright Row - 53lbs

Sunday, September 18, 2016

"Gallant"...

For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups* 
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups 
* Pull Up Bar 12 inches above outstretched hand

47:01 Rx 

RIO Petty Office Gallant 


US. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

"Incline Bench Bar Muscle-Up Lynne"...

Rounds For Max Reps:
Incline Bench Press (135)
Bar Muscle Ups
BP - 12-12-12-12-12 - 60 reps 
MU - 6-5-5-6-5 - 27 reps 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: 
Barbell High Pull - 3x8 @ 105lbs
Plyometric Push Up - 3x8

Friday, September 16, 2016

Arms - 100 Rep Pyramids...

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Smith Machine Close Grip BP - 165lbs
Preacher Curls - 75lbs

Cash Out:
Diamond Push Ups - 3x10
EZ Bar Curls - 3x10 - 50lbs

Wednesday, September 14, 2016

Sunday, September 11, 2016

''RJ"...

Five rounds for time of:

Run 800 meters
15 ft Rope Climb, 5 ascents (13 ft rope)
50 Push-ups
43:51 (PR of 4:52)
RIP Officer/Sgt. Major Cottle 

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Shoulders/Traps - 100 Rep Pyramids...

1-2-3-4-5-6-7-8-9-10- 9-8-7-6-5-4-3-2-1


Bent-Over Lateral Raise - 20lbs
Upright Row - 50lb Kettlebell 

Cash Out: Face Pulls - 5x10 - 80lbs

Saturday, September 10, 2016

Chest/Back Tri Sets...

Chest
1A - Incline BP - 6 reps @ 185x1/165x2
1B - Incline BP Machine - 12 reps @ 165lbs
1C - Pec Fly - 25 reps @ 80lbs

Back
2A - Dumbbell Row - 6 reps @ 80lbs
2B - Barbell Hang High Pull - 12 reps @ 95lbs
3B - Cable Row - 25 reps @ 105lbs x 1/Pull Down - 25 reps @ 75lbs x2 

Cash Out:
Plyometric Push Up - 5x10 - 50 reps 

Friday, September 9, 2016

Arms - Tri Sets...

3 sets
Biceps
1A - Chin Up - 6 reps @ 35lbs
1B - Barbell Curl - 12 reps @ 75lbs
1C - Cable Rope Curl - 25 reps @ 75lbs 

Triceps
2A - Dips - 6 reps @ 70lbs
2B - EZ Bar Tri Ext - 12 reps @ 70lbs
2C - Cable Rope Press-down @ 80lbs

Cash Out:
EZ Bar Close Grip BP - 5x12 @ 70lbs

Thursday, September 8, 2016

Legs - 150 Step Ups...

My legs are still smoked from Murph but I wanted to work them and get the blood flowing. I did 150 step ups onto a 20 inch bench. 

Monday, September 5, 2016

“MURPH - 20# Vest"...

•1 Mile Run

•100 pull ups
•200 Push ups
•300 Squats
•1 mile run

67:31 - 20lb vest. Long and slow. 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

RIP Lt. Michael P. Murph 

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.




Sunday, September 4, 2016

Shoulders/Traps Tri Sets...

Shoulders
1A - Military Press - 6 reps @ 115lbs
1B - Bent Over Raise - 12 reps @ 30lbs
1C - Machine Seated Press - 25 reps @ 65lbs

Traps 
2A - Overhead Shrugs - 6 reps @ 120lbs
2B - KB Upright Row - 12 Reps @ 70lbs
2C - Dumbbell Shrugs - 25 reps @ 60lbs

Cash Out:
Face Pull 90x8, 100x8, 110x8, 100x8, 90x8