Archive for: January, 2012

Tuesday 2012.01.31

Expeditions:

  • Back Squat 5-5-5-3-3-3

Post loads attempted to comments.  First work set should be ~75-80% of 1RM.

Monday 2012.01.30

Expeditions:

Strength:

  • Good Mornings 5×8-10

Workout:

Three Rounds for time of:

  • 10 Push Press @ 95/65 lbs
  • 10 Box Jumps @ 24/20″
  • 10 Knee to Elbows

Rest 2 minutes after finishing the triplet, then run 1 mile.  Post time to complete to comments.

Sunday 2012.01.29

Rest Day

Saturday 2012.01.28

Expeditions:

10 Rounds of:

  • 10 Back Extensions
  • 10 Jumping Pull Ups
  • 10 Push Ups
  • 10 Pistols (sub: 20 split squats)

Not for time, focus on making every rep full range of motion and of top quality.

Friday 2012.01.27

Expeditions:

5 Rounds for time of:

  • 12 GHD Sit Ups
  • 12 Wall Balls @ 20/14 lbs

Post time to complete to comments.

Thursday 2012.01.26

Expeditions:

10 Rounds of:

  • Hang from pull up bar for as long as possible
  • Rest to recovery
If you have remaining time afterwards, practice a skill or work on mobility.  Post time for each hang to comments.

Wednesday 2012.01.25

Expeditions:

Strength:

  • Deadlift 5×3 @ 80%

No dropping the bar at the top, no bouncing from the bottom – come to a complete stop before starting your pull.

Workout:

AMRAP in 7 Minutes of:

  • 2 Powercleans @ 85-90%
  • 4 Wall Walks
  • Row 12 Calories

Post loads attempted and rounds completed to comments.

Tuesday 2012.01.24

Expeditions:

Anaerobic Endurance:

  • Max Tire Flips in 4 Minutes

Workout:

3 Rounds for time of:

  • 21 Burpee Box Jumps
  • 15 Goblet Squats @ 1.5/1 Pood
  • 9 Strict Pull Ups

Post time to complete to comments.

Monday 2012.01.23

Expeditions:

  • Press 3-3-3-3-3

Post loads attempted to comments.

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