Wednesday, March 22, 2017

Legs - Deload

Cybex Back Squat - 115lbs  - 3x15

GHD Raises - 3x15 - body weight 

Calf Raises - 3x15 @ 125lbs

Bulgarian Split Squats - 3x15 
 - body weight 


Monday, March 20, 2017

Shoulders/Traps - Deload...

Pure Strength SP - 3x15 - 90lbs

Dumbbell Bent-Over Raises - 3x15- 22.5lbs

Kettlebell Jump Shrugs - 3x15 @ 16kg (35lbs)

The 6-Way Delt Raise - 3x10 - 10lbs


Cash Out:

Overhead Plate 
Raise - 3X15 - 25lbs
Rear Delt Machine - 3x15 - 70lbs


Sunday, March 19, 2017

Main site - 130315...

For time:
Row 500 meters
Body weight Bench press, 30 reps 
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
22:43 Rx

Bench Press @ 155lbs
Rep Scheme: 
9-8-7-6
8-7-5
10

Back & Chest - Deload...

Incline Press - 3x15 - 95lbs 

Clapping Pull Up - 5x5 
Incline DB Bench Press - 3x15 - 45lbs
Dumbbell Row - 3x15 - 50lbs 


Cash Out - 
Low-to-High Cable Chest - 3x10 - 15lbs 
Double Kettlebell High Pull - 3x10 - 12kg (26lbs) 

Saturday, March 18, 2017

Arms - Deload...

Two-handed Kettlebell Curls - 3x15 - 24kg
(53lbs)

Kettlebell Close Push Up - 3x15 - body weight 
Kettlebell Crush Curl - 5x10 - 12kg (26lbs)
Seated Kettlebell Tricep Extension - 12kg (26lbs)

* Using a 1-0-4 tempo


Cash Out - Kettlebell Bottoms Up Clean - 5x5 - 16kg
(35lbs)






J & M Fundraiser WOD...


Teams of 4

969 m Row

98 Squats

50 Burpees

*One person performs an Overhead Plate 45/25 hold at all times*

**20 minute time cap**

with fabiana, bruce and rick...

It was my first WOD after having two teeth removed - wisdom tooth and back molar - felt good. 

Wednesday, March 15, 2017

10-8-6-15 - Legs...

Cybex Back Squat - 230lbs-245lbs-260lbs-190lbs

GHD Raises - 15-25-35-bw

Calf Raises - 5x15 @ 250lbs

Bulgarian Split Squats - 12kg-14kg-16kg-25lbs


Cash Out - Goblet Squat - 5x10 - 24kg (53lbs)

Monday, March 13, 2017

''Deadlift Jackie''...

For Time

1000m row
50 Deadlifts (135)
30 Pull-ups
9:26

Splits/rep scheme breakdown:
1k row = 4:08
Deadlift rep scheme - 15/10/10/8/7
Pull Up rep scheme - 10/8/7/5

My first ''sprint'' metcon in a while. I paced the row exactly how I wanted to. The deadlifts
 had me winded fairly quickly and I just held on at the end. My lats were on fire at the
 end. Great WOD

Sunday, March 12, 2017

10-8-6-15 - Shoulders/Traps...

Pure Strength SP - 145lbs-160lbs-175lbs-130lbs

Dumbbell Bent-Over Raises - 30lbs-35lbs-45lbs-27.5lbs

Kettlebell Jump Shrugs - 5x10 @ 32kg (70lbs)

The 6-Way Delt Raise - 12.5lbs-15lbs-17.5lbs-10lbs



Saturday, March 11, 2017

10-8-6-15 - Back & Chest...

Incline Press -145lbs-165lbs-185lbs-140lbs

Neutral Grip Sternum Pull Up -10-8-6-15 (regular pullup)
Incline DB Bench Press - 70lbs-80lbs-90lbs-60lbs
Dumbbell Row - 70lbs-85lbs-100lbs-60lbs


Cash Out - 
Low-to-High Cable Chest - 3x10 - 25lbs 
Kettlebell Incline Fly - 3x10 - 16kg (36lbs)
Double Kettlebell High Pull - 3x10 - 24kg (53lbs)
Bar Muscle Ups - set of 5 then set of 9 

I finished with running 70 flights of stairs in 203 minutes. Avg Hr - 134. 


























Friday, March 10, 2017

Double Kettlebell Clean Ladder - 10-8-6-15

3 sets of

20kg x 10 
24kg x 8
28kg x 6
16kg x 15

117 total cleans. 10,569 pounds cleaned (in 20 total minutes)

Cash Out - Russian Swings - 24kg bell - 10 sets of 10 - 100 reps - 5,200lbs of swings,.
I did timed two-handed swings with the 24 kg bell (53lbs). I did sets of 10 with approximately 15 second rest between sets . I did 10 sets for 4 minutes and 45 seconds.

Thursday, March 9, 2017

10-8-6-15 - Arms...

Barbell Curls - 75lbs-90lbs-105lbs-65lbs

Dips - 50lbs -70lbs-90lbs-35lbs
Hammer Curls - 40lbs-45lbs-50lbs-35lbs
Close Grip Bench Press - 155lbs-175lbs-195lbs-140bs

* Using a 1-0-4 tempo

Cash Out:
Kettlebell Hammer Curls - 2x10 each arm @ 14kg (26lbs) 
Double Incline Kettlebell Skull Crushers/Press - 2x10 @ 24kg (44lbs) 
Kettlebell Crush Curl - 5x10 - 14kg (30lbs) 

Tuesday, March 7, 2017

Farmer Carries & Campus Board Practice...

Did Farmer Carries with the 32kg (70lb) kettlebells for 30 minutes in the morning and worked on my grip strength on the campus board at night. Good mix of overall body strength work.

Here is a video of my working the campus board -



Monday, March 6, 2017

''Fiesta''...

For Time: 3 Rounds

15 Hang Power Snatch 75
15 Overhead Squats 15
15 Burpees over bar
12:08

*rx was 95lbs
MY first WOD in a while. felt good.

Sunday, March 5, 2017

10-8-6-15 - Shoulders/Traps...

Pure Strength SP - 140lbs-155lbs-170lbs-125lbs

Dumbbell Bent-Over Raises - 27.5lbs-35lbs-45lbs-25lbs

Barbell Shrugs - 355lbs-355lbs-375lbs-295lbs

Overhead Plate Raise - 45lbs-70lbs-90lbs-35lbs


Cash Out: 

Kettlebell Jump Shrugs - 5x10 @ 32kg (70lbs) 

V- Shoulder Press Ups 3x10 - 25lbs

Saturday, March 4, 2017

10-8-6-15 - Back & Chest...

Incline Press -140lbs-160lbs-180lbs-135lbs

Neutral Grip Sternum Pull Up -10-8-6-15 (regular pullup)
Incline DB Bench Press - 65lbs-75lbs-85lbs-55lbs
Dumbbell Row - 65lbs-80lbs-95lbs-55lbs


Cash Out - 
Low-to-High Cable Chest - 3x10 - 25lbs 
Kettlebell Incline Fly - 3x10 - 14kg (30lbs)