July 31st, 2012

Holy Crap – Last day of July – Summer is almost over!!!

Pretty good series of workouts recently so today is a rest day. That said, it’s beautiful outside so we’ll be doing a 5km jog at a light pace.

We’re back at the gym tomorrow with Week 4, Day A of our powerlifting ladder.

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July 30th, 2012


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July 30th, 2012

At work today – busy day so far but we’re gonna make some time for a quick station wod this afternoon.

20 minute time limit for the following;

200 Burpees

If you can finish 200 burpees in less than 20 minutes, great – otherwise do as many as you can. Just give it an honest go!

20120730-143346.jpg

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July 29th, 2012


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July 29th, 2012

Today we’ll be doing one of our never do nothing named wods: Vent Enter Search

This wod consists of the following;

4 rounds for time of

20 dumbbell snatches – 50lb, 10 each arm
20 renegade rows – 30lb, 10 each side
30 Situps
30 bodyweight squats
10 pull-ups
50 skips

Have fun and make sure you perform every exercise with full range of motion!

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July 28th, 2012


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July 28th, 2012

Powerlifting Ladder Week 3 – Day B – Cycle 2

If not performing our Powerlifting Ladder – then just 5×5 of the same powerlifting exercises. As long as you’re pushing it and doing an honest lift, that’s all we ask!

 

 

 

 

Super-Set the following (for a total of 5 sets);

Deadlifts – Warm-up x 2 sets – then 5 reps at 75% one rep max, 3 reps at 85%, 1 rep at 95% (in my case, 265lb, 300lb, 335lb) (do as many as possible for last set)

Alternating Dumbbell Presses – 45lb x 8 each side

2 minute rest

 

Super-Set the following (for a total of 5 sets);

Bench Press – Warm-up x 2 sets – then 5 reps at 75% one rep max, 3 reps at 85%, 1 rep at 95% (in my case, 145lb, 165lb, 185lb) (do as many as possible for last set)

Hands-off Push-ups x 15

1.5 minute rest

 

Super-Set the following for 5 sets;

Lying Tricep Extension – Powerlifting Version - 100lbs x 8

Weighted Chin-ups +20lb x As Many As Possible

1.5 minute rest

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July 27th, 2012


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July 27th, 2012

Today is a rest day. For anyone following our workout to a tee – you’ll know that after the heavy lifts on wednesday, and yesterdays horrible WOD – that your body needs the rest!

 

We’re back tomorrow – going for some one-rep maxes with deadlifts and bench press!

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