Thursday, February 26, 2015

Back Squats & Snatch Grip DLs ...

Back Squat - 165# - 3x12 - 36 reps 
Snatch Grip Deadlift - 165# - 3x12 - - 36 reps
Strict Press - 105# - 3x10 - 30 reps
KB Pull Over - 62# - 3x10 - 30 reps

Wednesday, February 25, 2015

Weighted Pull Ups & Dips...

5x5 of:
Weighted Strict Pull Ups (26)
Weighted Dips (44)

Then 5x5 of:
Strict Pull Ups
Dips

Cash Out: 100 Ring Push Ups 

Tuesday, February 24, 2015

"Beef Jerky Time"...


As Far as Possible In 25 min of:

1 Clean and Jerk (135)/1 Round of Cindy (5 Pull-ups/10 Push-ups/15 Squats)

2 Clean and Jerks/1 Round of Cindy

3 Clean and Jerks/1 Round of Cindy

etc….Continue until you have done 10 Clean and jerks and then finish with 1 Round of Cindy.

IF YOU COMPLETE THE 10 CLEAN AND JERKS AND 1 ROUND OF CINDY….YOU ARE DONE AND YOUR SCORE IS YOUR TIME!! IF YOU DON’T FINISH IN UNDER 25 MINS, YOUR SCORE IS HOW FAR YOU GOT DOWN THE LADDER!!

9 rounds + 3 Rx (12 reps less than PR!)  

Saturday, February 21, 2015

Peary Rader Clean & Jerk Program - Week 3...

Warm-up sets:


2x10x120lbs with two-minute breaks in between each set.

Work set #1 1x12x175lbs
Work set #2 1x12x155lbs
Work Set #3 1x20x125lbs 

* 35lb KB Pull Overs - In between each set 

Friday, February 20, 2015

Back Squats & Snatch Grip DLs - 4 Sets of 12

 Back Squat - 155# - 48 reps 
Snatch Grip Deadlift - 155# - 48 reps
Superset above

Strict Press - 95# - 48 reps
KB Pull Over - 53# - 48 reps
* Superset above

Thursday, February 19, 2015

Weighted Pull Ups, Dips & Pendlay Row...

Air Squat - 4x12
Weighted Pull Ups (13) - 4x10
Weighted Dips (26) - 4x12
Pendlay Row (165) - 4x12

Cash Out: 20 Strict Deficit HSPUs (45)


Monday, February 16, 2015

Peary Rader Clean & Jerk Program - Week 2...

Warm-up sets:

2x10x120lbs with two-minute breaks in between each set.

Work set #1 1x12x170lbs
Work set #2 1x12x150lbs
Work Set #3 1x20x120lbs 

* 26lb KB Pull Overs - In between each set 

* Second week doing this. I plan on adding 5lbs each week until I can't complete the heavy set. Hoping for 200+ lbs! 

Sunday, February 15, 2015

205lb OHS...

1RM OHS - 205# on the left. Missed 235# twice on the right. Would have been a 4# PR! Need to drop quicker! 

Also did a few reps of 106# Goblet Squat. Just because. 

Saturday, February 14, 2015

Snatch Grip Deadlift & Strict Press - 4 Sets of 12...

Snatch Grip Deadlift - 145# - 48 reps
Strict Press - 85# - 48 reps

KB Pull Over - 53# - 48 reps
* One Deficit HSPU (45) after each set of 12 

Double KB Front Squats:
35# x 12
44# x 12

KB Sumo Deadlift - 106# - 4x12 - 48 reps 


Thursday, February 12, 2015

Goblet Squat/Pendlay Row - 4 Sets of 12...

Goblet Squat (70) - 48 reps
Weighted Pull Ups - 18x11 & 13x3x10
Weighted Dips (13) - 48 reps
Pendlay Row (155) - 48 reps

Cash Out - Strict Deficit HSPUs (45) - One OTM - 10 minutes 

Weight: 168


Monday, February 9, 2015

Peary Rader Clean & Jerk Program - Week 1...

Warm-up sets:

2x10x115lbs with two-minute breaks in between each set.

Work set #1 1x12x165lbs

Work set #2 1x12x145lbs

Work Set #3 1x20x115lbs

* 53lb Pull Overs - In between each set 

Cash Out: 3 strict HSPUs OTM:5 - 15 reps 

Weight: 168lbs 


Sunday, February 8, 2015

Back Squat/Snatch Grip Deadlift - 4 Sets Of 12...

Back Squat - 135# - 48 reps 
Snatch Grip Deadlift - 135# - 48 reps
Strict Press - 75# - 48 reps
KB Pull Over - 44# - 48 reps

Cash Out: Incline Ring Push Ups - 4x12 - 48 reps 


Friday, February 6, 2015

Goblet Squat/Pendlay Row - 5 Sets of 5...

Goblet Squat - 25 reps (70) 
Weighted Pull Ups - 25 reps - (35)
Weighted Dips - 25 reps (35)
Pendlay Row - 25 reps - (145
Cash Out: 25 Shrugs (245)

* also got 70lb pull for 2 reps 


Thursday, February 5, 2015

Wednesday, February 4, 2015

"Oy Vey"...

Teams of 2:
22 Cal Row (each) then,
each partner does:
3 rounds of:
11 Deadlifts (95/65)
11 Hang Power Cleans
11 Front Squats
11 Shoulder-to-Overhead
21 Burpees
21 Wall Balls (20/14)
21 Kettlebell Swings (53/35)

Finish with 92 double unders (total between partners)

41:30 with Fabiana and Jake

* one partner is holding the front rack (during non-barbell movements) while other works.

* in honor of Karen and Dave Fiore. Sobo’s most recent Outstanding Members!


Used 75# for barbell movements and did 35# Russian KBS. 

Subbed air squats for front squats and wall balls. 

Tuesday, February 3, 2015

Sunday, February 1, 2015

"Broken Angie”…

4 rounds for time of:

25 Pull-ups

25 Push-ups

25 AbMat Sit-ups

25 Squats

19:25 Rx