TRAINING LOG

APR 15-17

G (17.04.14)
Tabata for max reps of:
Squats

W (16.04.14)
Bench Press 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.
Weighted Pull-Ups 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.

WMG (15.04.14)
21-15-9 rep rounds for time of:
Calorie Row
Burpees
Then,
Squat Clean 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.



Posted on April 15, 2014

APR 10, 13-14

W (14.04.14)
Tabata for max reps of:
Alternating KB Snatch @ 53#

WM (13.04.14)
Bent Row 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.
Deadlift 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.
Then,
For time:
2.5K Run

G (10.04.14)
For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats



Posted on April 10, 2014

APR 7-9

WM (09.04.14)
Bench Press 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.
Then,
Tabata for max calories of:
Row

GW (08.04.14)
3 Rounds for time of:
50 DB Walking Lunges @ (2 X 30#)
50 Sit-Ups

WM (07.04.14)
Weighted Pull-Ups 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.
Then,
Tabata for max calories of:
Row



Posted on April 7, 2014

APR 3-5

MG (05.04.14)
21-15-9 rep rounds for time of:
Calorie Row
Burpees

W (04.04.14)
Increasing rep ladder on the minute of:
Power Cleans @ 135#

MG (03.04.14)
5 Rounds for time(s) of:
250m Row
15 Knees To Elbows
2:00 rest.
Then,
AMRAP in 12 minutes of:
30 Second Hand Stand
30 Second Atomic Sit-Ups



Posted on April 3, 2014

MAR 30-31, APR 2

W (02.04.14)
4 Rounds for time of:
10 DB Thrusters @ (2 X 30#)
20 DB Walking Lunges @ (2 X 30#)
20 DB Push-Up Rows @ (2 X 30#)

WM (31.03.14)
Bench Press 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.
Then,
Tabata for max calories of:
Row

M (30.03.14)
For time:
2.5K Run



Posted on March 30, 2014

MAR 27-29

W (29.03.14)
Bent Row 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.
Deadlift 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.

W (28.03.14)
5 Rounds for time of:
15 KB Snatch R @ 36#
15 KB Snatch L @ 36#
30 KB Swings @ 36#

WMG (27.03.14)
Alternating Double Tabata for max reps of:
Jumping Pull-Ups
DB Push Presses @ (2 X 30#)
Then,
2K7 Row Intervals



Posted on March 27, 2014

MAR 23-24, 26

WMG (26.03.14)
3 Rounds for time of:
50 DB Walking Lunges @ (2 X 30#)
50 Sit-Ups
Then,
2K7 Row Intervals

M (24.03.14)
2K7 Row Intervals

W (23.03.14)
Bench Press 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.
Bent Row 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.



Posted on March 23, 2014

MAR 19-20, 22

GW (22.03.14)
5 Rounds for time of:
AMRAP in 3 minutes of:
3 Power Cleans @ 135#
6 Push-Ups
9 Squats
Rest 2 minutes between rounds.

G (20.03.14)
Alternating Double Tabata for max reps of:
Squats
Chest To Bar Chin-Ups

G (19.03.14)
Alternating Double Tabata for max reps of:
Burpees
KB Cleans @ (2 X 53#)



Posted on March 19, 2014

MAR 15, 17-18

GW (18.03.14)
For time:
25 Pull-Ups
50 Deadlifts @ 135#
50 Push-Ups
50 Box Jumps @ 24″
50 Floor Wipers @ 135#
50 KB Clean & Press @ 36#
25 Pull-Ups

WM (17.03.14)
Alternating Double Tabata for max reps of:
Calorie Row
Power Cleans @ 135#

GW (15.03.14)
3 Rounds for time of:
50 DB Walking Lunges @ (2 X 30#)
50 Sit-Ups
Then,
Bench Press 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.



Posted on March 15, 2014

MAR 12-14

MG (14.03.14)
21-15-9 rep rounds for time of:
Calorie Row
Burpees

WMG (13.03.14)
On the minute interval increasing rep ladder of:
Weighted Pull-Ups @ 72#
Once you max out, rest, then pyramid back down to zero on same 1 minute intervals.
Then,
20 X 5 Strict Pull-Ups
Sets every 30 seconds.
Then,
1K Row

WM (12.03.14)
Power Cleans 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.
Bent Row 2-2-2-2-2-2-2-2-2-2
Start sets on the minute.
Then,
1K Row



Posted on March 12, 2014