Dynamic W/U Running block: 5.5min run/ 1min walk/5.5min run. Rowing block: 450m row/12 squat jack, 400m/12 squat jack, 350m/12 squat jack, 300m/12 squat jack, 250m/squat jack, 200m/squat jack Floor block: three rounds of 20x bicycle crunch, 12x hip thrust, 6x upper rack KB squat, 6ea… Read More
Dynamic W/U Then: 2×5 wall squat, 3×10 bb squat, 2×5 goblet squat Then: 3x Barbell complex @ 95# (DL, bent over row, hang clean, front squat, back squat, push up) Then: 5x (3x FS @ 205#, 50 flutter kicks, 5ea bottom up KB press @… Read More
Dynamic W/U Then: 3×10 Front DB raise @ 25# 3×10 Lateral DB raise @ 10# 3×10 Reverse DB fly @ 25# Then: 10×10 Incline DB bench 5 @ 60# & 5 @ 50# Then: 5 rounds: 6 TGU/1 min plank
Dynamic W/U Then: 2×5 wall squat, 2×10 squat, 5×5 SL squat Then: 2×5 back squat @ 135#, 185# 3×3 back squat @ 205#, 225#, 245# Then: 10x (2-3-5) Back Squat @ 185# Then: 5×5 Feet-to-hands
Did an OTF workout with the wife. Treadmill block: alternating speeds and inclined sprints for 15min. Weight lifting block: Complex: 6x bicep curls, 8x shoulder press, 10x front squat, 12x low row. Can’t set down the weight First round is 2.5 min complete 1 complex… Read More
Dynamic W/u 10-1 Dip ladder 10-1 push up ladder Then: 7x 2-3-5 bench press @ 165# Then: 3x(1-6) pull up ladder
Dynamic W/U (ran with the dog) Workout: 3×5 Wall Squat 3×10 Squat (with the bar) 3×5 Goblet Squat @ 35# Then: Six-Way BB Complex: 6x Deadlift + 6x Bent-Over Row (back parallel to floor) + 6x Hang Clean + 6x Front Squat + 6x Push Press + 6x… Read More
Dynamic W/U 3x (1-6) Pull-up Ladder Then: 2x Strict Press + 2x Push Press + 2x Jerk: Complete 2 reps of each at 75# (i.e. 6 total reps of each). If successful on all 6 reps add 5# to bar and repeat. Do this until you… Read More
Dynamic W/u 2×5 Wall squat 2×5 Jump Squat 2×5 Tuck Jump 2×5 Knee Jump Then: 20 rounds (power clean + front squat + hang clean) 5@95#, 5@115#, 5@125#, 5@135# Then: power clean singles: 185,185,205,205 Then: 4×3 Power clean @ 165# Then: 5x 2 reps Front… Read More
Dynamic W/u Then: 3×10 shoulder dislocate 3×10 front raise @ 25# DB 3×10 lateral raise @ 10# DB 3×10 reverse fly @ 10# DB Then: 3x(1-6) pull up ladder 3x(1-6) push up ladder Then: 10×10 bench press @ 95#x6, 115×4 Then: 4x(30sec on/30 sec rest… Read More
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