Back Squat (intensity)
5 x 1
Bench Press (intensity)
2 x 3
Deadlift
1 x 5
Weighted Pull-ups
3 x 5
Showing posts with label bench press. Show all posts
Showing posts with label bench press. Show all posts
Saturday 2015.10.17
Back Squat (intensity)
5 x 1
Bench Press (intensity)
2 x 3
Deadlift
1 x 5
Weighted Pull-ups
3 x 5
5 x 1
Bench Press (intensity)
2 x 3
Deadlift
1 x 5
Weighted Pull-ups
3 x 5
Wednesday 2015.01.07
Bench Press
3-3-3 (descending)
Deadlift
1 x 5
"E*Trade Baby"
Record reps completed for each interval:
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups
Courtesy of CrossFit KC (naming courtesy of my dad)
3-3-3 (descending)
Deadlift
1 x 5
"E*Trade Baby"
Record reps completed for each interval:
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups
Courtesy of CrossFit KC (naming courtesy of my dad)
Wednesday 2014.01.08
Bench Press
3 x 5
Power Clean and Push Jerk
3 x 2
Deadlift
1 x 3
5 rounds for time of:
10 Box Jumps, 24"
10 TTB
3 x 5
Power Clean and Push Jerk
3 x 2
Deadlift
1 x 3
5 rounds for time of:
10 Box Jumps, 24"
10 TTB
Wednesday 2014.01.01
Happy New Year!
Bench Press
3 x 5
Power Clean and Push Jerk
3 x 2
Deadlift
1 x 3
10 rounds for time of:
5 Slapping Push-ups
5 Box Jumps, 30"
Start one round EMOM and record time remaining when each round is completed.
A.M.
Bench Press
250 x 5 x 3
Revese Hyper (done between sets of BP)
50 x 10 x 3
DL
500 x 3
Reverse Hyper
50 x 10
70 x 10
100 x 10
Approx. 2 hours later:
Power Clean and Push Jerk
197.5 x 2 x 3
Time left:
Rounds 1-2: 45 sec
Rounds 3-7: 46 sec
Round 10: 47 sec
Bench Press
3 x 5
Power Clean and Push Jerk
3 x 2
Deadlift
1 x 3
10 rounds for time of:
5 Slapping Push-ups
5 Box Jumps, 30"
Start one round EMOM and record time remaining when each round is completed.
A.M.
Bench Press
250 x 5 x 3
Revese Hyper (done between sets of BP)
50 x 10 x 3
DL
500 x 3
Reverse Hyper
50 x 10
70 x 10
100 x 10
Approx. 2 hours later:
Power Clean and Push Jerk
197.5 x 2 x 3
Time left:
Rounds 1-2: 45 sec
Rounds 3-7: 46 sec
Round 10: 47 sec
Wednesday 2013.12.25
Merry Christmas!
Bench Press
3 x 5
Deadlift
1 x 5
"Sweatfest"
9 rounds (running) of:
1 min on
1 min off
Compare to 2013.09.15 or 2013.07.30.
A.M.
Bench Press
250 x 5, 5, 2 (lame)
Deadlift
495 x 5
"Sweatfest"
Treadmill settings (at 1% incline)
10.0
10.1
10.4
10.7
10.9
11.1
11.3
11.6
12.0
(identical to 2013.09.15 and 2013.07.30)
Bench Press
3 x 5
Deadlift
1 x 5
"Sweatfest"
9 rounds (running) of:
1 min on
1 min off
Compare to 2013.09.15 or 2013.07.30.
A.M.
Bench Press
250 x 5, 5, 2 (lame)
Deadlift
495 x 5
"Sweatfest"
Treadmill settings (at 1% incline)
10.0
10.1
10.4
10.7
10.9
11.1
11.3
11.6
12.0
(identical to 2013.09.15 and 2013.07.30)
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