WU:
500 Row
3 Round of -
10x 17.5kg DB Squat
10x 17.5kg DB Swing - Left Arm
10x 17.5kg DB Swing - Right Arm
10x PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
TECH:
Power Clean
SWOD
Clean & Jerk 1RM (65kg)
HSC DB's 3RM (30kg)
WOD:
1 Round Max -
Barbell Complex (62.5kg)
1x PC
2x HPC
3x Front Squat
2x Press
Stretch
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Wednesday, October 31, 2012
Tuesday, October 30, 2012
30-Oct WOD
WU:
500m Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x Flying Dog
10x Sliders
HFS
Stretch
SWOD:
Bench Press -
Power 2x3 (92.5kg)
Wide 2x5 (82.5kg)
Narrow 2x5 (72.5kg)
BO BB Row 4x6 (75kg)
BO DB Row 3x8/8 (25kg)
BC 3x8/8 (15kg)
HC 3x8/8 (15kg)
RC 3x8/8 (20kg)
Stretch
500m Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x Flying Dog
10x Sliders
HFS
Stretch
SWOD:
Bench Press -
Power 2x3 (92.5kg)
Wide 2x5 (82.5kg)
Narrow 2x5 (72.5kg)
BO BB Row 4x6 (75kg)
BO DB Row 3x8/8 (25kg)
BC 3x8/8 (15kg)
HC 3x8/8 (15kg)
RC 3x8/8 (20kg)
Stretch
Monday, October 29, 2012
Saturday, October 27, 2012
Friday, October 26, 2012
26-Oct WOD
WU:
500 Run
3 Round of -
10x Band PA(Purple)
10x 15kg DB Squat
10x 15kg DB Swing - Left Arm
10x 15kg DB Swing - Right Arm
10x Scap PU
10x Back Raise
10x Sliders
HFS
Stretch
TECH: Hang Snatch 2,2,2,2,2 (20kg)
1x Hang Squat + 3x Over Head Squat 1,1,1,1,1 (20kg)
SWOD:
Hang Squat 2,2,2,2,2 (20kg-25kg-30kg-35kg-40kg)
Front Squat 3RM (85kg)
WOD:
400m Run
10x PU w/6kg Renegade Row
400m Run
10x PU w/6kg Renegade Row
400m Run
10x PU w/6kg Renegade Row
400m Run
Time: 9'12
Stretch
500 Run
3 Round of -
10x Band PA(Purple)
10x 15kg DB Squat
10x 15kg DB Swing - Left Arm
10x 15kg DB Swing - Right Arm
10x Scap PU
10x Back Raise
10x Sliders
HFS
Stretch
TECH: Hang Snatch 2,2,2,2,2 (20kg)
1x Hang Squat + 3x Over Head Squat 1,1,1,1,1 (20kg)
SWOD:
Hang Squat 2,2,2,2,2 (20kg-25kg-30kg-35kg-40kg)
Front Squat 3RM (85kg)
WOD:
400m Run
10x PU w/6kg Renegade Row
400m Run
10x PU w/6kg Renegade Row
400m Run
10x PU w/6kg Renegade Row
400m Run
Time: 9'12
Stretch
Thursday, October 25, 2012
25-Oct WOD
WU:
500m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F GAS
10x Sliders
HFS
Stretch
SWOD:
Deadlift 2,2,2,2,2 + 1RM (152.5kg)
Shoulder Press 3x5 (50kg Reset)
WOD:
5 Rounds of -
5x HSC 15kg DBs
5x Front Squat 15DBs
8x BW Row
1min Rest
Stretch
500m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F GAS
10x Sliders
HFS
Stretch
SWOD:
Deadlift 2,2,2,2,2 + 1RM (152.5kg)
Shoulder Press 3x5 (50kg Reset)
WOD:
5 Rounds of -
5x HSC 15kg DBs
5x Front Squat 15DBs
8x BW Row
1min Rest
Stretch
Wednesday, October 24, 2012
24-Oct WOD
WU:
500m Run
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Right Arm
10x Scap PU
10x Back Raise
HFS
Stretch
SWOD:
Bench Press -
Power 2x3 (90kg)
Wide 2x5 (80kg)
Narrow 2x5 (70kg)
BO BB Row 4x6 (70kg)
BO DB Row 3x8/8 (25kg)
BC 3x8/8 (15kg)
HC 3x8/8 (15kg)
RC 3x8/8 (20kg)
Stretch
500m Run
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Right Arm
10x Scap PU
10x Back Raise
HFS
Stretch
SWOD:
Bench Press -
Power 2x3 (90kg)
Wide 2x5 (80kg)
Narrow 2x5 (70kg)
BO BB Row 4x6 (70kg)
BO DB Row 3x8/8 (25kg)
BC 3x8/8 (15kg)
HC 3x8/8 (15kg)
RC 3x8/8 (20kg)
Stretch
Tuesday, October 16, 2012
16-Oct WOD
WU:
500m Run
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Right Arm
10x Scap PU
10x Back Raise
HFS
SWOD:
Squat 3x5 (100kg Reset)
TECH:
Clean & Jerk
Clean & Jerk 2,2,2,2,2,2,2 (40kg-45kg-50kg-55kg-57.5kg-60kg-62.5kg)
Row 1000m
Stretch
500m Run
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Right Arm
10x Scap PU
10x Back Raise
HFS
SWOD:
Squat 3x5 (100kg Reset)
TECH:
Clean & Jerk
Clean & Jerk 2,2,2,2,2,2,2 (40kg-45kg-50kg-55kg-57.5kg-60kg-62.5kg)
Row 1000m
Stretch
Monday, October 15, 2012
15-Oct WOD
WU:
500m Row
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Right Arm
10x Scap PU
10x Back Raise
HFS
Stretch
SWOD:
Bench Press -
Power 2x3 (92.5kg)
Wide 2x5 (80kg)
Narrow 2x5 (70kg)
BO BB Row 4x6 (80kg)
BO DB Row 3x8/8 (25kg)
BC 3x8/8 (15kg)
HC 3x8/8 (15kg)
RC 3x8/8 (20kg)
Stretch
500m Row
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Right Arm
10x Scap PU
10x Back Raise
HFS
Stretch
SWOD:
Bench Press -
Power 2x3 (92.5kg)
Wide 2x5 (80kg)
Narrow 2x5 (70kg)
BO BB Row 4x6 (80kg)
BO DB Row 3x8/8 (25kg)
BC 3x8/8 (15kg)
HC 3x8/8 (15kg)
RC 3x8/8 (20kg)
Stretch
Wednesday, October 10, 2012
10-Oct WOD
WU:
1000m Row
3 Rounds of -
10x Band PA(Purple)
10x Squats
10x Dive Bombs
10x Back Raise
HFS
Stretch
TECH:
Snatch & OHS (up to 20kg)
PC (up to 60kg)
PC + HPC (40kg)
WOD:
1000m Run (4'19)
1000m Row(4'29)
Time: 9'18
Stretch
1000m Row
3 Rounds of -
10x Band PA(Purple)
10x Squats
10x Dive Bombs
10x Back Raise
HFS
Stretch
TECH:
Snatch & OHS (up to 20kg)
PC (up to 60kg)
PC + HPC (40kg)
WOD:
1000m Run (4'19)
1000m Row(4'29)
Time: 9'18
Stretch
Tuesday, October 9, 2012
9-Oct WOD
WU:
500m Run
3Rounds of -
10x Squat
10x Scap PU
10x Flying Dog
10x Back Raise
10x 2F Glute Activation
HFS
Stretch
SWOD:
RDL 4x5(5sec) 70kg
WOD:
3 Rounds of -
400m Run
5x 20kg DBs HSC
Time: 7'18
Stretch
Monday, October 8, 2012
8-Oct WOD
WU:
500m Row
3 Rounds of -
10x 17.5kg DB Squat
10x 17.5kg DB Swing
10x Scap PU
10x Back Raise
10x 2F Glute Activation
HFS
Stretch
SWOD:
Bench Press -
Power 2x3 (90kg)
Wide 2x5 (80kg)
Narrow 2x5 (70kg)
BO BB Row 4x6 (80kg)
BO DB Row 3x8/8 (25kg)
BC 3x8/8 (15kg)
HC 3x8/8 (15kg)
RC 3x8/8 (20kg)
1000m Run(4'29)
Stretch
Saturday, October 6, 2012
6-Oct WOD
WU:
500m Row
3Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Left Arm
10x PU
10x Back Raise
HFS
Stretch
Tech:
HSC & PC
SWOD:
Barbell Complex
7 Rounds of 50kg BB -
1x PC
2x HPC
3x Front Squat
2x Push Press
1000m Row
Stretch
Friday, October 5, 2012
5-Oct WOD
WU:
500m Run
3Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Left Arm
10x PU
10x Back Raise
HFS
Stretch
SWOD:
3RM Shoulder Press (60kg)
3RM Front Squat (75kg)
3RM HSC (30kg DBs)
1000m Row
Stretch