Archive for: November, 2011

Wednesday 2011.11.30

Expeditions:

Strength:

  • Deadlift 5×8-10 @ 50%, EMOM

Workout:

  • Hang Power Clean 3-3-3-3-3-3
Post loads attempted to comments.

Tuesday 2011.11.29

Expeditions:

Recovery:

  • Roll out on foam and/or lacrosse ballls throughout the legs for 10 minutes.  Emphasis on IT Band, Quads, Hip/Glute area, and Achilles Tendon.

Workout:

3 Rounds of:

  • 10 Strict Pull Ups
  • 1 Minute Seated Against Wall
  • 25 Double Unders
Post time to complete to comments.

Monday 2011.11.28

Expeditions:

Strength:

  • Back Squat 5×5 @ 70%

Workout:

“Nate”

20 Minute AMRAP of:

  • 2 Muscle Ups
  • 4 Handstand Push Ups
  • 8 Kettlebell Swings @ 2 Pood
Post time to complete to comments.

Sunday 2011.11.27

Rest Day!

Thursday-Saturday 2011.11.24-26

Gym Closed for the Thanksgiving Holiday!

Wednesday 2011.11.23

Expeditions:

Strength:

  • Press 5×4-6
Workout:
AMRAP in 25 Minutes of:
  • 20m Handstand Walk
  • 8 Pull Ups
  • 20m Bearcrawl
  • 8 Rope Get-ups
  • Accumulate 1 minute in the Plank position
Plank is modified push-up position, forearms on the floor body solid and level: abs, glutes and quads all firing.  Post rounds completed to comments.
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