Monthly Archives: Apr 2015

Friday, May 1st

A) Three sets of: Back Squat x 8-10 reps @ 3011 Rest 45-60 seconds Ring Row x 6-8 reps @ 2111 Rest 45-60 seconds Weighted Ab Mat sit-ups x 12-20 reps Rest 45-60 seconds B) “Jackie” For Time 1000m row 50 Thrusters 45/33 30 Pullups  A)...

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Thursday, April 30th

A) Three rounds of: Weighted Step Ups x 10 reps each leg Rest 60 seconds Seated Dumbbell Press x 10 reps @ 2011 Rest 60 seconds Pushups x 10-12 reps Rest 60 seconds B) Every minute, on the minute, for 15 minutes: Minute 1: 12 Kettlebell Swings +...

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Wednesday, April 29th

Performance is in red, Competition is in blue, Accessory Work is in orange 3 sets of A1) Split Squat x 10 reps each leg @3010 Rest 60 seconds A2) Close Grip Bench Press x 10 reps @2111 Rest 60 seconds A3) Powell Raise x 10 reps @3010 Rest 60...

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Tuesday, April 28th

Performance is in red, Competition is in blue, Accessory Work is in orange A) Four sets of: Kettlebell Swings x 20 reps Rest 45 seconds Dip x 6-8 reps @ 2111 Rest 45 seconds Abmat situps x 12-15 reps Rest 45 seconds B) Three rounds for time of: 3...

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Monday, April 27th

  Stephen Angove, Masters Qualifier Event 4 Performance is in red, Competition is in blue, Accessory Work is in orange Workout Of The Day 4 sets of: A1) Single Leg Romanian Deadlift x8 reps each leg @3111 Rest 60 seconds A2) Standing Press...

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Friday, April 24th

A) Three sets of: Back Squat x 8-10 reps @ 3011 Rest 45-60 seconds Pull-Ups x 6-8 reps @ 2110 Rest 45-60 seconds Ab Mat sit-ups x 12-20 reps Rest 45-60 seconds B) Three rounds for time of: 10 Front Squats 10 Ring Rows 400 Meter Run A) Take 12...

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Thursday, April 23th

Performance is in red, Competition is in blue A) 3 sets of: Press x 5 reps Rest 45 seconds Box step ups x 6-8 each leg Rest 45 seconds Single Arm Kettle Bell Row x 8-10 reps B) For time: 40 Calorie Row 40 Shoulder to Overhead (95/65 lb) 40 Box...

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Wednesday, April 22nd

Performance is in red, Competition is in blue, Accessory Work is in orange A) Four sets of: Split Squat x 8 reps @ 3010 tempo (if these are too hard perform box step ups) Rest 45 seconds Close Grip Bench Press x 6-8 reps @2111 Rest 45 seconds B)...

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