WOD Strength Day 11: WOD Session will be 3 Sets @ 5 Reps Heavy of: Back Squats: 185# Incline Press: 160# DB Shoulder Full Ranges @ 30# WOD Shoulder Full Ranges? Today’s WOD has dumbbell full ranges and are an exercise that covers the full range of motion for the entire should girdle. They hurt…
Author: Gary
WOD Tuesday 10-09-2012
WOD Strength Day 10: WOD Strength Session will be 3 Sets @ 5 Reps Heavy of: Power Cleans: 145# WOD Session: This WOD MetCon is 4 rounds for time: 15 Dumbbell Hang Power Snatches @ 30 lbs. 10 Air Squats 10 Kettlebell Swings @ 50 lbs. 10 Box Jumps @ 20″ My time in this…
WOD Monday 10-08-2012
WOD Strength Day 9: WOD Session will be 3 Sets @ 5 Reps Heavy of: Back Squats: 175# Incline Press: 155# Strict Pullups: 3 Sets @ Max Reps (8, 6, 5) WOD Overall Feeling… Man, today’s WOD sure made me hurt big time! I changed up my feet and stance today to mimic what is…
WOD Saturday 10-06-2012
WOD: Strength Day 8: WOD Strength Session will be 5 Sets @ 1 Reps Heavy of: Deadlift: 230 #’s After my Strength WOD Routine, I completed a MetCon of: 10 1.5 POOD Kettlebell Swings 10 Pushups 10 Box Jumps @ 20″ My time for this MetCon was 6:50. I also had a PR in my…
WOD Friday 10-05-2012
WOD: Strength Day 7: WOD Strength Session will be 5 Sets @ 3 Reps Heavy of: Back Squats: 170 lbs. Incline Bench: 150 lbs. This WOD was suppose to be Thursday’s routine, but a bike ride stole the day. You can check out my ride by clicking STRAVA in the right column –> Tomorrow’s WOD:…
WOD Tuesday 10-02-2012
WOD Strength Day 6: WOD Strength Session will be 3 Sets @ 5 Reps Heavy of: Power Cleans: 140 lbs. X 5 X 3 WOD Session: This WOD MetCon is 4 rounds for time: 10 Dumbbell Hang Power Snatches @ 30 lbs. 10 Kettlebell Swings @ 45 lbs. 10 Air Squats My time in this…
WOD Monday 10-01-2012
WOD Strength Day 5: WOD Session will be 3 Sets @ 5 Reps Heavy of: Back Squats: 165 lbs. Incline Press: 145 lbs. Strict Pullups: 3 Sets @ Max Reps (6, 5, 5)
WOD Friday 09-28-2012
WOD: Strength Day 4: WOD Strength Session will be 5 Sets @ 1 Reps Heavy of: Deadlift: 225 lbs. After my Strength WOD Routine, I completed a MetCon of: 4 Rounds for Time: 6:38 5 Power Cleans @ 135 lbs. .25 Miles on the Elliptical Machine WOD Extra… Okay, this last final bit of exercise…
WOD Thursday 09-27-2012
WOD: Strength Day 3; WOD Strength Session will be 5 Sets @ 3 Reps Heavy of: Back Squats: 160 lbs. Incline Bench: 140 lbs. After my Strength WOD Routine, I decided to do a little extra with a quick WOD to work on “Toes to Bar”. So, here is what I completed: Leg Levers while…
The Ultimate Beginner Workout Routine
Beginner Workout Traps: Most newcomers to weightlifting decline into one of two traps. Some participate in the gymnasium with no schedule for the day except “getting a great burn.” As an outcome of this, a novice will bench, curl and use the entire set of haphazard machines at the gym until they go tired and…