All the Promises We Made

Monday, March 23, 2015–5:45, 7, 9:30, 12, 5:30, 6:30 PM Strength: Squat 50, 60, 65, 70, 75 x 5, 80% x 3 (no plus set–maxing next week) Conditioning: Benchmark Test, “Ret Living Dead” 2 rounds, rest 3 min between rounds–Score is total reps...

Goody Proctor, The Crucible, and a Deload Week

More weight, said Silas Marner.  Sorry mate, not this week…deload time baby. Going to try a new format for these posts: Strength work this week: Squat, Bench/Press/Push Press, Deadlift 1 warmup set then 3 sets of 5 at 50-60%.  Deadlift will be part of a giant...

Block Rocking Beats

Monday, March 9, 2015 Strength (30-35 min): Squat 50, 60, 70, 75% x 5, 80% x 3, 85% x 1+ (AMRAP), 75% x 5-10 Corrective (1 of 2): Deadbugs OR pullaparts–20 seconds max Conditioning (10 min): 5 rounds for time of… 6 KB reverse lunges (3/side) 8 goblet...

Tribute to Elmore

Monday, March 2, 2015–5:45, 7, 9:30 AM, 12, 5:30, 6:30 PM Strength (30-35 min): Squat 50, 60, 65, 70 % x 5, 75% x 5+, 65% x 5-10 Conditioning: (10-15 min) 1) For time: 21-15-9 One arm DB swings (21/arm…) One arm DB snatches (21/arm) Situps 2) 20 pushups,...