Saturday, December 10, 2016

Heavy Density Training - Back & Chest...

Incline DB Bench - 85lbs - 2x5-4-3-2-1

Pull Ups - 21s - 2 sets 
Incline Pullover - 70lbs - 2x5-4-3-2-1

One-arm Row - 85lbs - 2x5-4-3-2-1

Low-to-High Cable Chest - 50lbs - 3x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Friday, December 9, 2016

Heavy Density Training - Arms...

Strait Bar Curls - 2 sets - 85lbs 

Neutral Grip DB Bench Press - 2 sets - 65lbs 

Dips - 3 sets - 50lbs 

Hammer Curls - 3x8 - 35lbs 


* Sets of 5-4-3-2-1 (15 second rest)


Cash Out - 21s - 3 sets - 45lbs

Monday, December 5, 2016

Heavy Density Training - Kettlebell Jerks...

Double Kettlebell Jerks:

2 sets of:

5-4-3-2-1 @ 53lbs

5-4-3-2-1 @44lbs
5-4-3-2-1 @ 35lbs
30 cleans and 90 jerks total 

* One clean before the jerks
* 15 second rest in between sets 



Saturday, December 3, 2016

Heavy Density Training - Shoulders...

Seated DB Press - 2x5-4-3-2-1 - 55lbs 

Upright Row - 2x5-4-3-2-1 - 85lbs 
DB Lateral Raise -  2x5-4-3-2-1 - 35lbs
Bent-over Lateral Raise - 2x5-4-3-2-1 - 30lbs 

Cash Out: 
OH Plate Raise - 5x5 - 45lbs/5x5 - 35lbs

Heavy Density Training - Back & Chest...

Incline BP - 165lbs -  2x5-4-3-2-1

Incline Pullover - 65lbs - 2x5-4-3-2-1

Neutral Strict Pull-Up - 25lbs - 2x5-4-3-2-1

One-arm Row - 80lbs - 2x5-4-3-2-1

Low-to-High Cable Chest :
40lbs - 1x5-4-3-2-1
50lbs - 1x5-4-3-2-1
60lbs - 1x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Friday, December 2, 2016

Heavy Density Training - Arms...

EZ Bar Curls - 2 sets - 80lbs 

Close-Grip BP - 2 sets - 185lbs

Neutral Grip DB Bench Press - 3x8 - 60lbs 

Cable Curls - 3x8 - 42.5lbsx1/37.5lbsx2 


* Sets of 5-4-3-2-1 (15 second rest)


Cash Out - 21s - 2 sets - 45lbs

''Regional Nate''...

For Time: 10 Rounds:

1 Strict Muscle-ups
7 Strict Handstand Push-ups
12 Kettlebell Snatches (53)
*20 minute time cap
7 rounds plus 4 reps
Rx was 4 muscle ups and 70lb snatches 


Wednesday, November 30, 2016

Monday, November 28, 2016

Heavy Density Training - Shoulders...

Seated DB Press - 2x5-4-3-2-1 - 50lbs
Upright Row - 2x5-4-3-2-1 - 75lbs 
DB Lateral Raise -  2x5-4-3-2-1 - 30lbs
Bent-over Lateral Raise - 2x5-4-3-2-1 - 25lbs 

Cash Out: 
Dumbbell Shrugs - 5x10 - 100lbs
Plate Front Raise - 5x10 - 35lbs

* Sets of 5-4-3-2-1 (15 second rest) 


* 4-0-1 tempo 

Sunday, November 27, 2016

Heavy Density Training - Back & Chest...

Incline BP - 155lbs -  2x5-4-3-2-1

Incline Pullover - 60lbs - 2x5-4-3-2-1

Neutral Strict Pull-Up - 25lbs - 2x5-4-3-2-1

One-arm Row - 75lbs - 2x5-4-3-2-1

Low-to-High Cable Fly:40lbs - 1x5-4-3-2-1, 50lbs - 1-5-4-3-2-1, 60lbs - 2x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Saturday, November 26, 2016

Partner Triple “Glen”...

Teams of two complete:
  • 90 Clean & Jerk (135)
  • 3 mile run
  • 30x Rope Climb
  • 3 Mile Run
  • 300x Burpees (scaled to 100)
  • 63:50
*Partners split reps however needed using 1 Barbell and 1 Rope - Partners can run together (1.5 miles each per run, Burpees may be done at the same time.
Fabiana used 35lbs for the C&J and did rope pulls. 

Friday, November 25, 2016

"Black Friday"...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (70) 


*200M Run after each set (100M down hill and 100M back) 


38:30 Rx 


210 Kettlebell Swings and 4000m of running.



Heavy Density Training - Arms...

EZ Bar Curls - 3 sets - 80lbs - 75 reps

Close-Grip BP - 3 sets - 175lbs - 75 reps

Neutral Grip DB Bench Press - 3x8 - 50lbs

Cable Curls - 3x8 - 37.5lbs each arm


Cash Out: Hammer Curls
45x1, 40x2, 35x3, 30x4, 25x5 - AFAP


* Sets of 5-4-3-2-1 (15 second rest)

Wednesday, November 23, 2016

12 Days of Thankfulness...


1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (26 lbs)
4 Burpee Box Jumps (24)
5 Handstand Push-Ups (strict)
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (53lbs)
8 Single-Arm DB or KB Snatches (4 each arm -35lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (35 lbs)
11 Ring Dips
12 Man-Makers (15 lb DBs)
83:23 - I am thankful to be able to do that one! 
Well, it’s not quite Christmas yet, but it might be time for a new monthly tradition of hardening up and slogging through a longer, lower intensity effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
As many of you know the idea behind the WOD is a pretty simple one – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this:
Complete 1, then 1&2, then 1&2&3, and so on until you get to 12.
Sounds easy right? Until you realize just how many reps of each movement you are actually going to have to perform.
Exercise 1 – 12 reps
Exercise 2 – 22 reps
Exercise 3 – 30 reps
Exercise 4 – 36 reps
Exercise 5 – 40 reps
Exercise 6 – 42 reps
Exercise 7 – 42 reps
Exercise 8 – 40 reps
Exercise 9 – 36 reps
Exercise 10 – 30 reps
Exercise 11 – 22 reps
Exercise 12 – 12 reps

Monday, November 21, 2016

Shoulders/Traps - 10x10...

Rear Delt Machine Fly - 105lbs
Overhead Plate Raises - 35lbs

Cash Out:
Face Pulls - 5x8 @ 110lbs

Sunday, November 20, 2016

"RJ"...

Five rounds for time of:

Run 800 meters
15 ft Rope Climb, 5 ascents (13 ft rope)
50 Push-ups
48:07
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.