20140412

140412

POWER
A1: Push Press - Add weight while keeping barbell speed at near maximum velocity - 8 x 3
B1: Wide/Snatch Grip DL - T=4010, 3 x 6-8, Z= 30 sec
B2: Kroc Rows - 3 x 10-15, Z= 30 sec

SIZE
A1: Wide/Snatch Grip DL - 9 x 6-10, Z= 30 sec
A2: Chins - 9 x 6-10, Z= 60 sec
B1: Bulgarian Split Squats - 4 x 6-10, Z= 0
B2: One Arm Cable Row (Supinated) - 4 x 10-15, Z= 30sec

CONDITIONING
10 minute AMRAP
1-5 reps, no rest, do not decrease weight.
A1: Deadlift
A2: Push Up

5 minute rest
Repeat

FINISHER
OPTION 1: April Challenge
OPTION 2: Treadmill Sprints - 15:45

[RECORD YOUR RESULTS IN THE COMMENTS BELOW]

20140411

140411

POWER
A1: Deadlift - Work up to today's 2RM. 85% of 2RM x 2 x 5
B1: Front Rack Step Back Lunges - 3 x 6-10, Z= 0
B2: Chin ups (negatives or weighted if needed) - 3 x 6-10, Z= 30 sec

SIZE
Rest Day

CONITIONING
"Chrissy"
A1 - KB Swings (16kg - men, 12kg - women): 20,25,30,35,40,45
A2 - Knee tuck jump burpees: 30,25,20,15,10,5
Record time.

FINISHER
OPTION 1: April Challenge
OPTION 2: Weighted Carries 10x 50 paces

[RECORD YOUR RESULTS IN THE COMMENTS BELOW]

20140410

140410

POWER
A1: Jump Squat - 25% of Back Squat 1RM - 8 x 3
B1: Lateral Split Squats - 3 x 6-10, Z=none
B2: DB Press - 3 x 8-12, Z=30 sec

SIZE
A1: Front Squat - 9 x 6-10, Z=30 sec
A2: DB Bench Press - 9 x 6-10, Z=60 sec
B1: Split Squats - 4 x 6-10, Z= 0
B2: Floor Press - 4 x 10-12, Z= 30 sec

CONITIONING
5 Rounds of:
10 DB Thrusters
10 Body Rows
Record time.

FINISHER
OPTION 1: April Challenge 
OPTION 2: Inverted Tabata 10:20 Rack Support (Front or Back).

[RECORD YOUR RESULTS IN THE COMMENTS BELOW]

20140409

140409

POWER
A1: Bench Press - Work up to daily 2RM. 85% of 2RM x 2 x 5
B1: Stiff Leg Deadlifts -  T=4011, 3 x 8-12, Z=none
B2: Single Arm Cable Row, Supinated ("palms up") Grip - 3 x 10-16 Z=60 sec

SIZE
Rest Day

CONITIONING
Complete as many rounds as possible in 10 minutes
A1 - 100m Row
A2 - 5 Burpees

FINISHER
OPTION 1: April Challenge 
OPTION 2: Waiters and Suitcase walk - One arm overhead, one arm at the side - 50m x10

[RECORD YOUR RESULTS IN THE COMMENTS BELOW]

20140408

140408

POWER
A1: Hang Clean High Pulls - Add weight while keeping barbell speed at near maximum velocity - 8 x 3
B1: Step ups -  3 x 8-12, Z=none (indicate box height and load)
B2: Yates Rows - 3 x 6-10, Z=30 sec

SIZE
A1: Deadlift. - 9 x 6-8, Z=30 sec
A2: Press - 9 x 6-10, Z=60 sec
B1: Step Back Lunges - 4 x 6-10, Z= 0
B2: DB Press - 4 x 10-12, Z= 30 sec

CONITIONING
BB Complex - No rest until all reps in the set are completed. Rest between complex = 120 sec.
Reps per exercise = 5, sets = 3.
C1: Power Clean
C2: Front Squat
C3: Press
C4: Deadlift
C5: High Pull
C6: Row

FINISHER
OPTION 1: April Challenge
OPTION 2: 30:30 Treadmill Push Sprint x10 at approximately the same intensity for all sets.

[RECORD YOUR RESULTS IN THE COMMENTS BELOW]

20140407

140407

POWER
A1: Back Squat - Work up to today's 2RM. 85% of 2RM x 2 x 5
B1: Good Mornings - T=4010, 3 x 6-8, Z= 0
B2: Unilateral DB Chest Press - 3 x 8-12, Z= 30 sec

SIZE
A1: Back Squat - 9 x 6-10, Z= 30 sec
A2: Yates Row - 9 x 6-10, Z= 60 sec
B1: Step Ups - 4 x 6-10, Z= 0
B2: Kroc Rows - 4 x 10-15, Z= 30sec

CONITIONING
Tabata (20:10) Air Squats at or below parallel - Record total reps.

FINISHER
OPTION 1: April Challenge
OPTION 2: Row 2000m - Record time.