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Thursday, January 26, 2012
DE Upper Body: Speed Bench @40% of 1RM (With Minibands Double Wrapped): 9 sets of 3 Assistance: A1: Dumbbell Rows: 3×8-12 (#) A2: JM Press: 3×8-12 (#) MetCon: AMRAP 10: 5 Power Snatches 75/55# 10...
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Monday, January 30, 2012
ME Upper Body: Close Grip Bench Press: Find 1RM Compare to: Monday, January 2, 2011 Assistance: A1: Face Pulls: 3×8-12 (#) A2: Dumbbell Rows: 3×8-12 (#) B1: Dumbbell Tate Press: 3×8-12 (#) B2: Leg...
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Thursday, February 16, 2012
DE Upper Body: Speed Bench @45% of 1RM (With Minibands Double Wrapped): 9 sets of 3 (#) Assistance: A1: Dumbbell Rows: 3×8-12 (#) A2: Dumbbell Rollbacks: 3×8-12 (#) A3: Weighted Situps: 3×8-12 (#)...
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Thursday, March 1, 2012
DE Upper Body: Speed Bench @45% of 1RM (With Minibands Double Wrapped): 9 sets of 3 (#) Assistance: A1: Dumbbell Rows: 3×8-12 (#) A2: Side Bends: 3×8-12 (#) MetCon: 5 Rounds for Time: 200 Meter Run 8...
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Monday, March 12, 2012
ME Upper Body: Incline Bench Press: Find 1RM Compare to: Monday, February 6, 2012 Assistance: A1: Dumbbell Rows: 3×8-12 (#) A2: Dumbbell Rollbacks: 3×8-12 (#) A3: Weighted Situps: 3×8-12 (#) MetCon: 5...
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Monday, March 19, 2012
ME Upper Body: Decline Bench Press: Find 1RM Assistance: A1: Lat Pulldowns: 3×8-12 (#) A2: Triceps Pushdowns: 3×8-12 (#) MetCon: AMRAP 10: 3 Power Cleans 135/95# 6 Pushups 9 Situps Post total number of...
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Thursday, March 29, 2012
WEEK 1: Day: 3 DE Upper Body: Speed Bench @40% of 1RM (With Minibands Double Wrapped): 9 sets of 3 (#) Assistance: A1: Dumbbell Rows: 3×8-12 (#) A2: Cable Bent Over Triceps Extensions: 3×8-12 (#) A3:...
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Monday, April 9, 2012
WEEK 3: Day: 1 ME Upper Body: Floor Press : Find 1RM Assistance: A1: Dumbbell Rows: 3×8-12 (#) A2: Dumbbell Rollbacks: 3×8-12 (#) MetCon: 10 Rounds for Time: 5 Pullups 10 Pushups 15 Situps Post time to...
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Thursday, April 19, 2012
WEEK 4: Day: 3 DE Upper Body: Speed Bench @55% of 1RM (With Minibands Double Wrapped): 9 sets of 3 (#) Assistance: A1: Dumbbell Rows: 3×8-12 (#) A2: Dumbbell Rollbacks: 3×8-12 (#) MetCon: Max rounds in...
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Monday, May 7, 2012
WEEK 3: Day: 1 ME Upper Body: Floor Press : Find 1RM Compare to: Monday, April 9, 2012 Assistance: A1: Dumbbell Rows: 3×8-12 (#) A2: Dumbbell Tate Press: 3×8-12 (#) MetCon: AMRAP 10: 10 Power Cleans...
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