WORKOUT OF THE DAY

10/23/14

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Workout of the Day
Rack Pull (Deadlift from just below knees
2/85% of Deadlift

Set plates under the bar so that your deadlift set up begins with the bar just below your knee
then
4x 8-10
DB Incline Bench Press
DB Bent Over Row

Tabata
Tire strikes /Russian Twist
Band Pull Aparts/ Pull Downs

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10/22/14

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Performance in life and in the gym are you optimized?

Sleep could and most likely is the number one thing hindering your. Last week, we reposted an image from LifeHack about getting to sleep earlier and waking up later. Whether or not you buy this notion, one cannot not deny that we do not sleep enough or better yet well enough. There are countless books, blogs, TED Talks and presentations on sleep and its effect on all sorts of issues. Mood, general health, testosterone, growth hormone…the lists go on and on.

Check out Dr. Kirk Parsley’s, Sleep adviser to Navy SEALS, Operators and general pop 

Row Row Row Your Boat

EMOM 12 minutes
odd: complete 10 burpees
even: complete 8-12 T-2-B/KTE

then
7x 250m/190m Row
*Goal is just like the passed weeks. One minute to complete the given task.
Rest 1 minute between rounds

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10/21/14

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Lift
Front Squat
3/65%
3/75%
1/80%
3×1/90%

7/72%
then
AMRAP 10 minutes
10 SA DB Push Press (5/5)
20 lunges (10/10) *no weight
30 Ab Mat Sit ups

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10/20/14

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Workout of the Day
EMOM 12 minutes
Perform 1 HPC + Hang Clean + STOH (use 70-80% of 1rm Clean and Jerk

then
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

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10/17/14

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Workout of the Day
Grindy
Complete 10 rounds of…
3 Power Clean + OverHead(#135/#85)
5 pull ups
10 Push Ups
15 Air Squats

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10/16/14

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Workout of Day
Warm Up
Spend 8-12 minutes working on getting comfortable in the bottom of a Snatch

Snatch Balance, Snatch Drop, Hang Power Snatch, Hang Snatch

Weight should be light and allow for proper positioning
then

4×8-12
DB Bench Press
DB/KB Bent Over Row

then

3 Rounds For Time
400m run
10 Burpees
15 wall Balls
20 Hollow Rocks

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10/15/14

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Not too sure if this is true but it seems pretty enticing.

Napoleon almost conquered Western Europe and he was just a little guy with a bit of a complex. Maybe he made all his moves while the others were sleeping. And that Churchill guy, well he did a whole lot of good as well.

3 Rounds Not For Time
2 wall walks
4 Ninja Roll Ups to Vertical Jump (max height jump)
10 seated good mornings
10 GHD Sit Ups/ Evil wheels

Row Row Row your boat
5x 1 minute to complete
men: 280m
women: 200m
(rest 1:00 between)
*These are going to begin to get dicey so push yourselves hard

5 Rounds
10 Box Jumps
10 Ring Rows

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