Fitness Blog

Fitness 08.04.2015


A. 4 Sets: Push Press x 6
*If working weight 0-200, add 5-10 lb. from last week
*If working weight 200+, add 10-15 lb from last week

B. 6 Sets, Rest 90 sec between sets:
3 Weighted Pull-ups + max Strict Pull-ups (-1)

C. 3 Rounds @ 90-92%:
30 sec KBS (53/35)
60 sec Rest
30 sec Max Burpees
60 sec Rest
30 sec Max Cal Row
60 sec Rest

Fitness 08.03.2015


A. 4 Sets: Back Squat x 6
*If working weight 0-200, add 5-10 lb. from last week
*If working weight 200+, add 10-15 lb from last week

B. 3 Sets:
Alt Reverse Lunges x 12-16 (6-8 EA) @ 22X1

C. For Time @ 80-85%:
Power Cleans 5-4-3-2-1 @ 70% of 1RM PC
Box Jumps 25-20-15-10-5 (24/20)
DU 50-40-30-20-10

Fitness 08.01.2015


4 Rounds:
10 DB Burpee Alternating Box Step-ups (20″) (40/25)
30 KBS (53/35)
50m Sled Push (90/45)
Rest 60 sec

Fitness 07.31.2015


A. 4 Sets:
Bench Press x 6 *start at 55-60% of 1RM, this is the first week of a linear progression

B. 4 Sets
Bent-Over Double KB/DB Row x 6-8 @ 21X2

C. 4 Sets, Rest 2 min between sets:
Sets 1,3:
AMRAP 3:
500m Row
Max DB S2OH (45/30)

Sets 2,4:
400m Run
Max Pull-Ups

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