September, 2014 // Posts published in September, 2014
Tuesday, September 30
Strength:
- Push Press 5-4-3-2-1
- 10 Shoulder Press, 115/85 lbs
- 15 Overhead Squats, 115/85 lbs
- 20 Push Press, 115/85 lbs
- 25 Front Squats, 115/85 lbs
- 30 Jerks, 115/85 lbs
- 35 Back Squats, 115/85 lbs
Monday, September 29
Strength:
- Snatch 5-5-5-5-5
- Run, 400 m
- 15 Snatches, 75/55 lbs
- 9 Handstand Push-ups
Friday, September 26
Strength:
- Deadlift 5x3 at 80% 1RM
- 15 Deadlifts, 155/105 lbs
- 15 Push Up (Deficit)s, hands on 25 pound plates
- 15 Box Jumps, 24/20 in
Thursday, September 25
Complete as many rounds as possible in 20 mins of:
- 5 Thrusters, 95/65 lbs
- 7 Hang Power Cleans, 95/65 lbs
- 10 Sumo Deadlift High-pulls, 95/65 lbs
Wednesday, September 24
Strength:
- Tabata Anything
- 41 Wall Balls, 20/16 lbs
- 41 Sit-up (medicine ball)s, 20/16 lbs
- 41 Med Ball Box Step Ups, 20/16 lbs
- 41 Medicine Ball Push Ups, 20/16 lbs
- Med Ball Run, 20/16 lbs, 800 m
Tuesday, September 23
Strength:
- Back Squat 5-4-3-2-1
- 10 Wall Balls, 20/16 lbs
- 10 Pull-ups
- 10 Box Jumps, 24/20 in
Monday, September 22
Strength:
- Power Clean 5-5-5
- 21 Power Cleans, 115/85 lbs
- Run, 800 m
- 15 Power Cleans, 115/85 lbs
- Run, 800 m
- 9 Power Cleans, 115/85 lbs
Friday, September 19
Strength: Every 1 min for 7 mins do:
- 1 Squat Clean, 135/95 lbs
- 1 Front Squat, 135/95 lbs
- 1 Thruster, 135/95 lbs
- Squat Clean Thruster, 135/95 lbs
Thursday, September 18
Strength:
- Front Squat Pause 3-3-3
- Row, 800 m
- 30 Kettlebell Swings, 53/35 lbs
- 50 Pistols (Alternating Legs)s
- 30 Kettlebell Swings, 53/35 lbs
- 50 Double Unders
Wednesday, September 17
Strength:
- Overhead Squat 3-3-3-3-3
- 30 Sit Ups
- 30 Deadlifts, 225/135 lbs
- 30 Overhead Squats, 95/65 lbs
- 30 Pull-ups
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