Monday, February 29, 2016

German Volume Training - Legs & Misc Kettlebell Stuff... (5)...

Romainian Deadlift - 10x5 - 185lbs

One-leg KB Deadlift - 10x5 (each leg) - 50lbs
Figure 8/Hold - 4x5 (each side) - 35lbs 

Sunday, February 28, 2016

"Open Workout 16.1"...

20-min. AMRAP:

25-ft. overhead lunge
8 burpees
25-ft. overhead lunge
8 chest-to-bar pull-ups

M 95 lb. 

134 reps Rx (5 rounds plus 4 reps)

Brutal. 



Thursday, February 25, 2016

German Volume Training - Arms & Shoulders...

Barbell Strict Press - 10x10 - 85lbs 


DB Hammer Curls - 10x10 - 30lbs

Close Grip BP - 3x8 - 145lbs

Overhead Plate Raise - 3x8 - 25lbs 

Tuesday, February 23, 2016

''The Rock''...


For Total Reps, AMRAP 15
5 Strict Pull-ups
10 Strict Toes-to-bar
15 Box Jumps (24)
20 Russian Kettlebell Swings (70)
4 Rounds plus 11 reps Rx (211 reps).
46 strict t2b is no joke!

Sunday, February 21, 2016

"Airdyne Severin"...

  • For Time
  • 50 Strict Pull-Ups
  • 100 Hand-Release Push-Ups
  • 5k Airdyne
  • 28:07

namesake photo
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. 

Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby, and Sarah.

German Volume Training - Back & Chest (3)...

Dips - 10x3 - 90lbs 
Strict Pull Up - 10x3 - 35lbs 
Incline DB Bench Press - 3x8 - 75lbs  
One-arm DB Row - 3x8 - 85lbs
Bar Muscle Ups - 2x5
Clap Push Ups - 2x5

Saturday, February 20, 2016

Clapping Pull Ups...

Decided to fool around and try some clapping pull ups. Pretty fun!








German Volume Training - Legs & Misc Kettlebell Stuff... (5)...

Back Squat - 10x5 - 155lbs
Tactical Lunge - 10x5 (each leg) - 30lbs 
Flip & Squat - 3x5 - 40lbs
Figure 8/Hold - 3x5 - each side) - 30lbs 
KB Hot Potato - 20 reps (each side) - 25lbs

Friday, February 19, 2016

German Volume Training - Arms (3)...

EZ Bar Curls - 10x3 - 95lbs
Standing DB Triceps Press - 10x3 - 70lbs 
Close-Grip BP - 3x8 - 135lbs 
Seated EZ Bar French Press - 3x8 - 60lbs 
Kettlebell Crush Curl - 3x12 - 50lbs 
Incline Off-Set DB Curls - 3x5 - 40lbs
DB Shrugs - 2x12 - 120lbs 

Sunday, February 14, 2016

"Hightower"....

10-8-6-4-2 of:
Bar Muscle Ups
Strict Deficit HSPUs 
14:29

* used two 45lbs bumpers and an abmat for deficit 

German Volume Training - Back & Chest (4)...

Incline Bench Press - 10x4 - 155lbs  
Strict Neutral Pull Up - 10x4 - 18lbs 
Flat DB Bench Press - 3x8 - 85lbs 
Renegade Row - 3x8 - 50lbs  

* 4-0-1 cadence on all reps. 

Cash Out: Farmers Walk - 2x50lbs 

Saturday, February 13, 2016

German Volume Training - Arms (4)...

Incline Off-Set DB Curls - 10x4 - 35lbs
Close-Grip BP - 10x4. 135lbs 
Reverse Curl - 3x8 - 65lbs
Seated EZ Bar French Press - 3x8 - 50lbs
One-Arm Kettlebell Cleans - 3x8 - 50lbs 



Friday, February 12, 2016

"Roosevelt"...

At 0:00

27 Calorie Row

27 Calorie Airdyne
At 5:00
21 Calorie Row
21 Calorie Airdyne
At 10:00
15 Calorie Row
15 Calorie Airdyne

At 15:00
9 Calorie Row
9 Calorie Airdyne

11:01 total time

Went into the pain cave on this one. The rowing wasn't bad but the airdyne smoked me. Especially after the first round!


*Score is total working time.
* Rx was Thrusters 95/65

Thursday, February 11, 2016

Wednesday, February 10, 2016

German Volume Training - Shoulders

Seated DB Press - 6x10 - 50lbs
DB Lateral Raise - 6x10 - 20lbs
One-arm Front Raise - 3x10 - 20lbs
Bent-over Lateral Raise - 3x10 - 20lbs 

Cash Out: 
Shrugs - 10x10 - 50lbs 
Two-handed DB Overhead Raise - 3x10 - 25lbs

Sunday, February 7, 2016

German Volume Training - Back & Chest (5)...

Bench Press - 10x5 - 155lbs  
Bar Muscle Up - 10x5
Dips - 3x8 - 50lbs
One Arm DB Row - 3x8 - 80lbs each arm

Cash Out:
Prowler Push:
100 feet @ 90lbs
100 feet @ 45lbs




Saturday, February 6, 2016

German Volume Training - Arms...

Incline Off-Set DB Curls - 10x5 - 30lbs
Close-Grip BP - 10x5 - 115lbs
Reverse Curl - 3x8 - 55lbs
Seated EZ Bar French Press - 3x8 - 40lbs

Friday, February 5, 2016

"The Last WOD"...

A"The Last WOD"
Teams of three:
100 Wall Balls (20/14)
100 Calorie Row
80 Deadlifts 
80 Calorie Row
60 KB Snatches (53/35)
60 Calorie Row
40 HSPUs
40 Calorie Row
20 Squat Clean Thrusters (135/95)
20 Calorie Row
35:10 with Fabiana & Dave F. 

* DLs at 185#  
* I only did one rep of the thrusters (95)

  

Tuesday, February 2, 2016

Campus Board Pull Ups & L-Pull Ups & Biceps...

Did 20 consecutive pull ups on the campus board. Then, did two sets of 5 L-Pull Ups on the globes at The Edge - Halfmoon. They are crazy difficult. 

Finished with Dumbbell Curls:
1x8@25lbs each arm
1x8@30lbs each arm
1x8@35lbs each arm
1x8@40lbs each arm
1x8@45lbs each arm
1x5@50lbs each arm


Monday, February 1, 2016

'Opening Day’...

Teams of 3, For Time:

50 Power Cleans 155/105
75 Back Squats 185/135
100 Bar Facing Burpees
75 Back Squats 185/135
50 Power Cleans 155/105

* with Fabiana, Wendy and Brian. 

I did:
30 Power Cleans (155)
50 Back Squats (185)
35 Burpees