Archive for September, 2015

WOD Monday 09-28-2015

WOD Type: “Strength” WOD Warm-Up: TRX Warm-Up 10# Plate Shoulder Warm-Up Leg Mobility Work WOD Particulars: Strength:  Squats: 3 X 10 @ 75#, 95#, 115# Bench: 3 X 10 @ 115#, 135#, 165# Strict Press: 3 X 10 @ 65#, 75#, 95# Deadlifts: 3 X 10 @ 135#, 155#, 185# Today’s WOD was a get back […]

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Down For The Count…

Hey there, it’s been over a week since I last posted a workout. There is a reason… I ended up with staff infection and didn’t treat it. So, it has entered my blood stream and now I feel like someone hit me with a fucking Mack Truck! Anyway, sorry for those of you following along. […]

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Olympic Lifting Week Five Day Three

WOD Type: “Strength” WOD Warm-Up: TRX Warm-Up 10# Plate Shoulder Warm-Up Leg Mobility Work WOD Particulars: Strength:  Hang Snatch (Above Knee): (65%/2, 75%/2, 80%/2, 85%/1 x 2 Sets, 88%/1) 45#, 65#, 75#, 80#, 85# Hang Clean (Above Knee): (65%/2, 75%/2, 80%/2, 85%/1 x 2 Sets, 88%/1) 120#, 138#, 148#, 157#, 163# Front Squat: 3RM, -5%, […]

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Olympic Lifting Week Five Day Two

WOD Type: “Strength” WOD Warm-Up:  TRX Warm-Up Shoulder 10# Plate Warm-Up WOD Particulars: Strength: Bench Press: Pause 2″ for 2 Seconds (3RM, -5%, -10%) 135# x 10 Rep Warm-Up 155#, 185#, 205#, 235#, 255#, 285# x 2 Reps & 305# x 1 Rep Push Press: 3 Rep Max, -5%, -10% for 3 3 x 135#, […]

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Olympic Lifting Week Five Day One

WOD Type: “Strength” WOD Warm-Up: TRX Warm-Up Leg Mobility Routine Shoulder Warm-Up WOD Particulars: Strength:  Snatch: 65%/2, 75%/2, 80%/2, 85%/1 Rep x 2 Sets, 88%/1 65#, 75#, 86#, 97#, 101# Clean & Jerk: 65%/2, 75%/2, 80%/2, 85%/1 Rep x 2 Sets, 88%/1 136#, 157#, 168#, 175#, 185# Back Squats: 5 Sets @ 3 Rep Max […]

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Olympic Lifting Week Four Day Five

WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up 10# Shoulder Warm-up Leg Mobility Routine WOD Particulars: Strength:  Back Squats: 3RM, 30 Second Holds Bottom 155#, 200#, 245#, 275#, 300# 30 Sec. Bottom Holds = 155# Standing Press: 3RM Warm-Up 5 reps @ 75# 75#, 125#, 135#, 145# Metcon: 21, 15, 9 of… Deadlifts @ […]

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