50 Power Cleans...

50 power Cleans (185). Not for time. 

Heavy Density Training - Back & Chest...

Hammer Strength BP - 195lbs- 3x5-4-3-2-1

BTN Pull Up - 3x5-4-3-2-1

Pec Fly - 150lbs - 2x5-4-3-2-1

One-arm Row - 95lbs - 2x5-4-3-2-1

Cash Out: (Super Set)

Low-to-High Cable Chest - 50lbs - 2x8

Dips - 2x8

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

"Bar Muscle Up Nate"..:

For Total Reps: AMRAP 20

2 Bar Muscle-ups

4 Strict Handstand Push-ups

8 Russian Kettlebell Swings (70)

15 rounds plus one rep

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th 

during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant 

son Parker.

Heavy Density Training - Arms...

Barbell Curls - 2 sets - 95lbs 

Rope Push Downs - 2 sets - 100lbs  

Dips - 2 sets - 70lbs  

*then  15 reps at bodyweight

Hammer Curls - 2x8 - 45lbs 

* after last set of hammer curls: 40x1, 35x2, 30x3, 25x4, 20x5  

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

Cash Out - 21s - 2 sets - 45lbs

Hang Power Clean OTM:15...

Had 15 minutes to spare before work so I did this in the driveway: 

5 Hang Power Cleans (115) On-The-Minute for 15 minutes.

Heavy Density Training - Shoulders...

Seated BTN Press - 3x5-4-3-2-1 - 95lbs 

Face Pulls - 3x5-4-3-2-1 - 90lbs 

Cash Out: 

Barbell Shrugs - 5x10 - 225lbs 

OH Plate Raise - 5x10 - 35lbs

"Ned"...

7 rounds for time of:

11 body-weight back squats (155)
1,000-meter row 

49:03 Rx 

RIP Special Agent Nathan "Ned" Schuldheiss

Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen

Heavy Density Training - Back & Chest...

Hammer Strength BP - 190lbs - 2x5-4-3-2-1

BTN Pull Up - 2x5-4-3-2-1

Incline Fly - 50lbs - 2x5-4-3-2-1

One-arm Row - 90lbs - 2x5-4-3-2-1

Cash Out: (Super Set)

Low-to-High Cable Chest - 50lbs - 3x8

Dips - 3x8

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

"Operation"...

For Time: 5 Rounds

400m Run

12 Push-ups

9 Strict Ring Dips

6 Strict Handstand Push-ups

23:42 Rx 

That. Sucked. 

Heavy Density Training - Arms...

EZ Bar Curls - 2 sets - 90lbs  

Neutral Grip DB Bench Press - 2 sets - 70lbs  

Dips - 3 sets - 60lbs  

* Hammer Curls - 3x8 - 40lbs

* After last set of hammer curls: 35x1 30x2, 25x3, 20x4, 15x1 

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

Cash Out - 21s - 2 sets - 45lbs

"Hilly Hang Cleans"...

AMRAP 3: 

400M Hill Run

Remaining Time, Max Hang Power Cleans (155)

6-6-7 - 19 reps total 

*Rest 2 minutes. Repeat for a total of 3 

rounds. Score is total Power Cleans.

Marathon Row...

4:31:02 plus 76 burpees

Batteries died at 3k. Then it kept resetting when I got off the rower to do my four burpees (every 1k). I just rowed the last 23k without burpees. Splits were 2:31 first half and 2:00 second half. Every pull hurt the last 25k or so.

100 Bench Press for Time...

For Time:

100 Bench Press (135)

22:49

15-15-15-15-15-15-10 

Six 400m runs 

* Run 400M every time you rack the barbell or rest it on your chest. 

Heavy Density Training - Shoulders...

Strict Press - 3x5-4-3-2-1 - 115lbs 

Upright Row - 3x5-4-3-2-1 - 95lbs 

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

* 4-0-1 tempo

Cash Out: OH Plate Raise - 10x10 - 35lbs

Next Step - Strict Muscle Ups...

Been working bar muscle ups more and more lately. Trying to reduce the amount of body swing or kip gradually until I can get them strict. Baby steps...

Next Step - Strict Muscle Ups!

Heavy Density Training - Back & Chest...

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

Bar Muscle Up - 2x5-4-3-2-1

Incline Pullover - 70lbs - 2x5-4-3-2-1

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

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

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

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

"Six Run Grace"

6 rounds for time:

5 Clean & Jerks (135)

400M Hill Run

24:18 Rx

"Deadlift and Run For The Hills"..

15 Romanian Deadlifts - 205lbs 

400M Run

15 Romanian Deadlifts

400M Run

15 Romanian Deadlifts

400M Run

15 Snatch Grip Deadlifts - 155lbs 

400M Run

15 Snatch Grip Deadlifts

400M Run

15 Snatch Grip Deadlifts 

400M Run

38:29

90 deadlifts and 1.5 miles of running   

* Deadlifts done in sets of 5-4-3-2-1 with 15 second rest in between sets

* Done at 4-0-1 tempo

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 - 3x5-4-3-2-1

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

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

Heavy Density Training - Legs & "Smooth Hoperator"...

Romanian Deadlifts - 185lbs - 3 sets - 45 reps

Snatch Grip Deadlift - 135lbs 3 sets - 45 reps

* off 4 inch platform (45lb bumper)

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

* 4-0-1 tempo

"Smooth Hoperator"

For Total Reps, Teams of 2: AMRAP 20

50-40-30-20-10

Calorie Row

Sit-ups

432 reps (with Jackie)

Up and Down Salmon Ladder...

Up and down salmon ladder. This was a fail halfway down. I eventually got it all the way down! Failure is a GOOD thing.

Salmon Ladder Training

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: 

Plate Front Raise - 5x10 - 35lbs   

Heavy Density Training - Back & Chest...

Incline BP - 155lbs -  2x5-4-3-2-1

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

Strict Pull-Up - 25lbs - 2x5-4-3-2-1

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

Low-to-High Cable Chest Pulls - 27.5lbs - 2x5-4-3-2-1/ 22.5lbs - 1x5-4-3-2-1

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

* 4-0-1 tempo 

"Falkel" ...

Complete as many rounds as possible in 25 minutes of:

8 Handstand push-ups (Strict) 
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent 

11 rounds even. (PR of 1 round plus eleven reps!) 

Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.