EDT - Chest & Back....

PR One - 15 Minutes:

Bench Press - 170lbs - 77 Reps

High Pull - 100lbs - 77 Reps

5 Minute Rest 

PR Two - 5 Minutes:
Low-to-High Cable Chest - 20lbs - 43 Reps

Cable Row  - 145lbs - 43 Reps 

Cash Out: 
5 L-Sit Pull Ups
Dragon Flag - 2x

Double Kettlebell Cleans & Stair Farmer Carries...

Just wanted to get the blood flowing today. Haven’t done kettlebell cleans in a while. So I did this: 

Double Kettlebell Cleans - 30x5 @ 44lbs each
 * run a flight of stairs in between sets 

Cash Out: Farmers Carry - ten flights of stairs @ 44lb bells 

Avg HR - 134
Max HR - 168

The Hip-Belt Squat Workout...

Here's an example of a typical belt squat routine for developing strength, power, muscles, and cardiovascular density:

Set 1: Warm up set, 20 reps. @ 180lbs
Set 2: Warm up set, 15 reps. @ 270lbs
Set 3: Warm up set, 10 reps. @ 360lbs
Set 4: HEAVY set, 8 reps to positive failure! @ 430lbs
Set 5: HIGH REP set, 40 reps. @ 90lbs


MY LEGS ARE SMOKED!

Cash Out - 

Rope Hammer Curl - 100x10, 110x10, 120x10, 130x10

Barbell Curl - 1x20 @ 35lbs

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Note:  Descending Levels of Rest-Pauses Between Each Set (in other words, if you're just starting out on this program, you're probably a level 1 and as such, will need between 2 1/2 to 3 minutes of rest between each set):

• Level 1: 2-1/2 to 3 minutes
• Level 2: 2 to 2-1/2 minutes
• Level 3: 1 to 1-1/2 minutes
• Level 4: 45 to 60 seconds
• Level 5: 30 seconds

Stay at each level approximately one to two weeks before progressing to the next level.

EDT - Shoulders/Traps...

PR One - 15 Minutes:

H. S. Machine Press -80lbs - 105 reps

Dumbbell Bent-Over Raises - 20lbs - 105 reps

5 minute rest 

PR Two - 5 Minutes:

Shrugs - 225lbs - 50 reps

Overhead Plate raises - 35lbs - 50 reps

Cash Out: 7 Archer Pull Ups 

EDT - Arms...

PR One - 15 Minutes:
Close Grip Floor Press - 135lbs - 75 Reps
Chin Ups - 75 Reps

5 minute rest

PR Two - 5 Minutes:
Plate Curls - 35lbs - 40 Reps 
Diamond Push Ups - 40 Reps 

Cash Out: 
Close Grip Floor Press - 210lbs - 6-5-4-3-2-1 - 21 Reps

* In garage. 

EDT - Chest & Back....

PR One - 15 Minutes:

Bench Press - 170lbs - 70 Reps

High Pull - 100lbs - 70 Reps

5 Minute Rest 

PR Two - 5 Minutes:

Low-to-High Cable Chest - 30lbs - 35!Reps

Cable Row  - 145lbs - 35 Reps 

Cash Out: Super Slow Dip - 1x51 seconds and 48 seconds 

Hip Belt Squats...

Tried the Pit Shark for the first time. My weights looked like this:

5x10 @ 190lbs then,

1x5 @ 280lbs

1x5 @ 370lbs

2x10 @ 400lbs

That thing is no joke! My legs are fried! Merry Christmas

Last set of ten at 400lbs

Last set of 10 at 400lbs

EDT - Shoulders/Traps...

PR One - 15 Minutes:

Military Press - 75lbs - 85 reps

Kettlebell Upright Row - 53bs - 85 Reps

5 minute rest

PR Two - 5 Minutes:

Hang Power Clean - 95lbs - 30 Reps 

One-arm Kettlebell Shrug - 70lbs - 30 Reps
(each arm)

* In garage. 

EDT - Arms...

PR One - 15 Minutes:

Close Grip Bench Press - 155lbs - 75 Reps

Barbell Curls - 75lbs - 75 Reps

* Time to increase weight.

5 minute rest

PR Two - 5 Minutes:

Rope Hammer Curls - 35lbs - 70 Reps 

DIps - BW - 70 Reps

Cash Out: Barbell Curls:

1x25 @ 45lbs

1x15 @ 35lbs

1x10 @ 25lbs

EDT - Chest & Back....

PR One - 15 Minutes


Bench Press - 165lbs - 73 Reps
High Pull - 95lbs - 73 Reps

* Time to increase weight.

5 Minute Rest

PR Two - 5 Minutes:

Low-to-High Cable Chest - 25lbs - 40 Reps
Cable Row - 140lbs - 40 Reps

Cash Out:
Super slow pull up. 21 seconds up & 20 seconds down. Goal is 30/30.
Dips - 1x30 @ BW

7-5-3 Wave - Squats...

Back Squats - 7-5-3 @ 230-240-250/240-250-260

EDT - Shoulders/Traps...

PR One - 15 Minutes:

The 6-Way Delt Raise - 12.5lbs - 58 reps
Dumbbell Bent-Over Raises - 20lbs - 58 reps
5 minute rest
PR Two - 10 Minutes:
Cable Shrugs - 300lbs - 80 reps
Cable Upright Row - 80lbs - 80 reps
Cash Out: Cable Shrugs - 5x5 @ 400lbs

EDT - Arms...

PR One - 15 Minutes:

Close Grip Push Ups - 75 reps
C2B Chin Ups - 75 Reps
2 minute rest
PR Two - 5 Minutes:
Cable Curls - 45lbs - 50 Reps
Bench Dips - BW - 50 Reps

“CrossFit Total Devastation” ...

Back Squat 135# Max Reps in 10 Minutes - 70 reps


5 Minute Rest

Shoulder Press 95# Max Reps in 10 Minutes - 60 reps

5 Minute Rest

Dead Lift 135# Max Reps in 10 Minutes - 120 reps

70-60-120 - 250 reps! 18 Rep PR! - I feel like I just did Fran!

Previous: 75-50-107 - 232 reps on May 23, 2011

It is a variation of the “CrossFit Total”. The “CrossFit Total” focuses on a 1 rep max effort on each movement. The variation which is named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts. This variation will turn a Strength Movement into a Met Con. If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps.

EDT - Chest & Back....

PR One - 15 Minutes:
Hammer Strength Bench Press - 100lbs - 100 Reps
Hammer Strength - 100lbs - 100 Reps

5 minute rest

PR Two - 10 Minutes:
Low-to-High Cable Chest - 25lbs - 58 Reps
Pulldown - 140lbs - 58 Reps

5 Minute Rest

PR Three - 10 Minutes
Incline DB Press - 50lbs - 50 Reps
One-arm Row - 50lbs - 50 Reps

Cash Out: DIps - 2x30

EDT - Shoulders/Traps...

PR One - 15 Minutes:
The 6-Way Delt Raise - 12.5lbs - 55 reps
Dumbbell Bent-Over Raises - 20lbs - 55 reps

5 minute rest 

PR Two - 5 Minutes:
Trap Bar Shrugs - 180lbs - 50 reps
Overhead Plate raises - 35lbs - 50 reps

EDT - Arms...

PR One - 15 Minutes:
Close Grip Bench Press - 155lbs - 65 reps
Barbell Curls - 75lbs - 65 Reps

5 minute rest (Run Stairs)

PR Two - 5 Minutes:
Cable Curls - 20lbs - 70 Reps
Dips - BW - 70 Reps

Cash Out - Barbell Curls - 1x25 @ 45lbs

EDT - Chest & Back....

PR One - 15 Minutes:

Bench Press - 165lbs - 65 Reps

High Pull - 95lbs - 65 Reps

5 Minute Rest (Run Stairs)

PR Two - 10 Minutes:

Low-to-High Cable Chest - 25lbs - 55 Reps

Pulldown - 145lbs - 55 Reps

Cash Out: Dips - 1x30 @ BW

7-5-3 Wave - Squats...

Back Squats - 7-5-3 @ 225-235-245/235-245-255.
Felt good. Depth was solid on every rep!

Cash Out:
Cable Curl - 3x10 @ 40-50-60 each arm
Rope Hammer Curl - 3x10 @ 100-110-120

EDT - Arms & Shoulders...

PR One - 15 Minutes:
Machine Press - 80# - 60 reps
Standing DB Hammer Curls - 30# - 60 reps each arm

2 minute rest

PR Two - 5 Minutes:
DB Triceps Press - 50# - 20 Reps
DB Upright Row - 25# - 20 Reps

EDT - Chest & Back....

PR One - 15 Minutes:

DB Bench Press - 50lbs - 75 reps
One-arm DB Row - 50lbs - 75 reps each arm

2 Minute Rest

PR Two - 10 Minutes:
Push Ups - 75 Reps
DB Snatch - 35lbs - 40 Reps each arm

7-5-3 Wave - Shoulders/Traps...

Pure Strength Shoulder Press - 150-160-170/160-170-180 then, 1x15 @ 100lbs

Rear Machine Fly - 130-145-160/145-160-175 then, 1x15 @ 130lbs
Barbell Shrugs - 315-335-355/335-355-365 then, 1x12 @ 315
Cash Out:
Incline Rear-Delt Raises 2x15 @ 17.5lbs
V-Shoulder Press Up - 2x5 @ 35lbs

7-5-3 Wave - Arms...

Barbell Curls - 75-85-95/85-5-105 then, 1x15 @ 75lbs

Machine Dips - 110-130-150/130-150-165
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs
* finish with 40x6, 35x5, 30x4, 27.5x3, 25x2, 22.5x1
DB Tri Press - 55-65-75/65-75-85 then, 1x15 @ 55lbs
* Using a 1-0-4 tempo

7-5-3 Wave - Back/Chest ...

Pure Strength BP - 150-160-170/160-170-180 then, 1x15 @ 90lbs

High Pull - 85-95-105/95-105-115 then, 1x15 @ 85lbs

Low-to-High Cable Chest 20-25-30/25-30-35 then, 1x15 @ 20lbs

Pulldown - 125-145-165/145-165-185 then 1x15 @ 125lbs

Cash Out: Dips - 1x25 @ BW