Friday, 02/17/12

WOD:

N: Power Clean 5X3 

I: Deload – 3X10 Keg (or Sandbag) Shoulders

Alternating Tabata Weighted Sit-ups & Double Unders

For 20 seconds do as many weighted sit-ups as you can. Rest 10 seconds. Then do as many reps of double unders as you can in 20 seconds. Rest 10 seconds. Perform weighted sit-ups for 20 seconds and so on until you have done 8 sets of weighted sit-ups and 8 sets of Double unders.

*Perform 16 total sets; the whole workout will take 8 minutes.

Poliquin: What is functional hypertrophy?

Thursday, 02/16/12

WOD:

N: Weighted Chin-ups 3X5

I: Deload –4X15 Kroc Rows 

21, 15, 9 reps of:

One arm KB snatch LT

One arm KB snatch RT

Tactical Lunges*

Pull-ups

*For tactical lunges: Left + Right=1 rep

Wednesday, 02/15/12

WOD:

Four rounds for time:

400m Row

15 DB Push Jerk

10 Mountain Climbers*

*up and back equals one rep

Robb Wolf: The Carbohydrate Loading Conundrum

Tuesday, 02/14/12

WOD:

N: Bench Press 3X5

I: Deload – ME DB Incline BP 10-10-10-10

In 3min perform

60sec Handstand hold

Max Rep Power Snatch (75% 1RM)

Rest 1 min

In 3min perform as many rounds of

1 Dead hang Pull-up (or chin-up)

3 Hanging Knee Raises

Rest 1 min

In 3min perform as many rounds of

5 Kneeling Ring Extensions

5 Ring Push-ups

Rest 1min

In 3min perform

Max Distance Row

Whole 9: The truth about food and health claims

Monday, 02/13/12

WOD:

N: Back Squat 3X5

I: DELOAD – ME Double Eagle 1-1-1-1

Complete 6 rounds for time:

5 DB Squat Clean

10 KB Swings (2pd/1.5pd)

15 Lateral Barrier Hops