Saturday, October 22, 2016

Deload - Week of 10/2 - 10/8

Monday 10/3
A1. BS x 5 @ 95-135-185-225-250-275
B. KB Circuit 10 --> 1 @ Z1 of
Split jumps
American KB Swings - 55#
SA Rows - 55#
SL DL - 55#
SA KB Press - 40#
AB Wheel (kneeling
Time: 29:38

A1. PC x 5 @ 95-135-155-165-175
A2. BB Press x 5 @ 45-70-95-95-95
B. 5-7 rounds of
GS
Ball Slams
10 Sandbag over bar

A. FS (+ Band work) x 5 @ 95-135-165-185-205
B. 5 rounds @ Z1 of:
6 Pull-ups
12 Dead Bodies - 90#
1 trip down and back w/ 70# Sandbag held at waist 
Time: approximately 15:30
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Mad Cow - Week of 9/25 - 10/1

Monday 9/26 
A. BS x 3 @ 95-135-185-225-265-295-325-350*-380*
B. PC x 3 @ 95-135-165-195-205-215-225-235
C1. Press x 5 @ 45-95-125-145-145-145
C2. BB Rows x 8 @ 135-180-180-180-180

Wednesday 9/28
A. BS x 5 @ 95-135-185-225-265-295-325-325
B. Clean Pulls x 3 @ 135-195-215-235-255-275-295
C. Wtd Pull-ups x 7 @ 50-50-50-50
D. Wtd Push-ups x 10 @ BW-25-45-55-65-45

Friday 9/30
A. BS x 3 @ 95-135-185-225-275-305-335-365-390-325x12
B. Clean x 3 @ 95-135-170-185-200-215-230(1+2HPC)-245x1HPC
C1. DB Rows x 10 @ 100-100-100
C2. GHD Sit-ups x 15-15-15
C3. Wall Slams x 10-10-10 each side
C4. BU KB Press x 7-8 x 3
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Mad Cow - Week of 9/18 - 9/24

Monday 9/19
A. BS x 5 @ 45-95-135-185-225-260-285-315-340-370(4)
B. PC x 5 @ 95-135-165-180-195-210-225(4)
C1. Press x 5 @ 95-135-145-145 (4)
C2. BB Rows x 8 @ 135-175-175-175

Wednesday 9/21
A. BS x 5-5-5-5 @ 45-95-135-185-225-260-285-315-315
B. 135-185-205-225-245-265
C1. Wtd Pull-ups x 6 @ BW-50-50-50-50(6+1)
C2. Wtd Push-ups x 10 @ BW-25-35-45-55
D. For time: 50 Dead Bodies @ 90# - 7:04

Friday 9/23
A. BS x 5-5-5-5-3-8 @ 45-95-135-225-260-285-315-340-380(DNA)-315(x12 w/ belt)
B. PC x 5-5-5-5-3-8 @'95-135-170-185-200-215-230-205
C1. DB Rows x 10 @ 100-100-100
C2. Ab Wheel x 20-20-20-20
C3. BU Press x 10-7-7-7-7
C4. Sand bag Sprint-ish @ 70 x D/B-D/B-D/B
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Mad Cow - Week of 9/4 - 9/10

Monday 9/5
A. BS x 5 @ 45-135-195-225-250-275-300-340*-355*
B. PC x 5 @ 95-135-175-185-195-205-215
C1. BB Press x 6 @ 95-115-135-135-135-135
C2. BB Row x 8 @ 135-165-165-165-165-165
D. 5 rounds of
10 Sand Bags Over the Bar @ chest height - 90#
1 lap around weight room holding 70# Sand Bag in front at waist height 
E. Russian Ab Wheel x 20 x 4 (Max core tension each rep)

Wednesday 9/7
A. BS x 5 @ 45-135-195-225-250-275-300-300
B. Clean Pulls x @ 135-185-190-210-225-245
C1. Wtd PUs x 5 @ 50-50-50-50-50
C2 Wtd Push-ups x 10 @ 25-35-45-55(8)-25(12)
D. 5 rounds d/b w/ 100# DB of
Suitcase Carry - R
Suitcase Carry - L
Goblet Carry 

Friday 9/9
A. BS x 5-5-5-5-5-5-3-3-9 @ 45-135-205-250-280-305-335-360-300
B. PC x 5-5-5-5-5-5-3-8 @ 95-135-185-195-205-220-195
C. 3 rounds of
12 GHD Sit-ups
Pinch-Grip FC Down - 45 bumper/hand
10 Burpees
Pinch-Grip FC Down - 45 bumper/hand

Week of 9/11 - 9/17
Monday 9/12
A. BS x 5-5-5-5-4 @ 45-135-205-250-280-305-335-360
B. PC x 5 @ 95-135-180-190-200-210-220
C1. Press x 7 @ 45-95-115-135-135-135-135
C2. BB Rows x 8 @ 135-170-170-170-170-170
D. 5 rounds of
10 Dead Bodies
Shoulder and Sprint D/B

Wednesday 9/14
A. BS x 5 @ 45-135-185-225-250-280-305-305
B. Clean Pulls x 5 @ 135-195-215-235-255
C1. Wtd Pull-ups x 5 @ BW-25-50-50-50-50-50
C2. Wtd Push-ups x 10 @ BW-25-35-45-55-45(6+AMRAP BWx14)
D. 5 rounds of
Sandbag over bar
Walk around room

Friday 9/16
A. BS x 5-5-5-5-3-8 @ 45-135-185-225-250-280-305-335-370-305
B. PC x 5-5-5-5-3-8 @ 96-135-185-195-205-215-225-185
C. Ab Wheel @ 2 x 25reps
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Random

Friday 9/2
A. BS x 5-5-5-5-3-8 @ 45-135-195-240-265-295-325-355-295
B. PC x 5-5-5-5-3-8 @ 135-185-195-205-215-195
C1. BU KB Press x 10-10-10-10
C2. DB Row x 10 @ 100-100-100-100
D. 5 rounds of
10 Dead Bodies - 90#
10 Sledgehammer Swings - 8#
10 Burpees
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Mad Cow - Week of 8/21 - 8/27

Week of 8/21 - 8/27
Monday 8/22
A. BS x 5 @ 45-135-185-235-260-285-310-335
B. PC x 5 @ 95-135-160-170-180-190-200
C1. BB Press x 8-8-8-5-5-5 @ 45-95-115-135-135-135
C2. BB Rows x 8 @ 155-155-155-155-155
D. TTB;  5 x 12 

Wednesday 8/24
A. BS x 5 @ 235-260-285-285
B. Clean Pulls x 5 @ 135-165-185-200-215-230
C1. Wtd Pull-ups x 6 @ BW-40-40-40-40
C2. Wtd Push-ups x 10 @ 20-30-40-40-40
D. Prowler and Sand Bags
3 rounds of
Prowler D/B @ 90#
10 Dead Bodies - 90#
+
2 rounds of
5 Burpees
10 Dead Bodies - 90#


Friday 8/26
A1. BS x 5-5-5-5-3-8 @ 45-95-135-185-235-260-285-315-345-285
A2. Band Pulls, Face Pulls, Front and Lateral Band Raises
B. PC x 5-5-5-5-3-8 @ 95-135-165-175-185-195-210-190
C1. BU KB Press x 5/arm x 5 sets
C2. DB Rows x 10/arm @ 100 x 5 sets
C3. Ab Wheel x 12 (3 standing + 9 kneeling) x 5 sets
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Mad Cow - Week of 8/14 - 8/20

Week of 8/14 - 8/20
Monday 8/15
A. BS x 5 @ 45-95-135-185-230-255-280-305-330
B. PC x 5 @ 95-135-155-165-175-185-195
C1. Press x 8 @ 45-75-95-115-135(6)
C2. BB Rows x 8 @ 135-150-150-150-150-150
D. 5 rounds of 
Trap Bar Carry D/B @ 225-245-265-285-305
10 Ball Slams - 20#
12 GHD Sit-ups
Alternative w/partner or rest 1 min

Wednesday 8/17
A. BS x 5 @ 230-255-280-280
B. Clean Pulls x 5 @ 135-155-175-190-210-225
C1. Wtd Pull-ups x 7 @ BW-35-35-35-35
C2. Wtd PUs x 10 @ 20-30-30-30-30
D. 5 sets of BB Complex @ 95#
5 DL
5 PC
5 FS
5 Press
5 BS
Rest 1 min

Friday 8/19
A. BS x 5-5-5-5-3-8 @ 45-135-185-235-260-285-310-340-280
B. PC x 5-5-5-5-3-8 @ 95-135-160-170-180-190-200-185
C1. DB Rows x 10 @ 100-100-100-100
C2. BU KB Press x 5-5-5-5
D. 4 rounds @ Z1 of
Goblet Carry D/B @ 100#
25 Hollow Rocks
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