Linda

 Linda 10..1

155# deadlifts

105# bench press 

75# power cleans (from the floor)

14:04

Dan Henderson

5 min AMRAP
3 115# hang power clean
5 hand release push up
7 knees to elbows
(4 rounds plus 3 power cleans and 4 push ups)
Rest 1 minute

5min AMRAP
5 165# deadlift
7 95# push press
(4 rounds plus 5 deadlifts)

Rest 1 minute

5 min AMRAP
3 pull ups
5 burpees (OTB)
7 53# KB swings
(4 rounds)

21-15-9 deadlift and push ups

21-15-9
185# deadlift
push ups

time 4:10
all sets unbroken, but I rested in the up position on pull ups a few times

deadlift & pull ups

deadlift x5
295
305
315

pull ups
14,10,8

deadlift & pull ups

deadlift x5
305
305
305

pull ups 13,10,8

deadift

deadlift x5
295
295
295

DL

deadlift
5 each set
275
285
285

10/14/2014

4 rounds:
DL 4-6 (280x6, 325x5,340x4,350x3)
20 seconds rest
max rep push ups @ 1010 (27,24,20,15)
Rest 3 minutes

conditioning 3 rounds:
3 MM (35# db) 13:43
15 box jump overs (30" rd 1, 24" rds 2-3)
30#slam ball on shoulder with 72#kb in opposite hand farmer carry
hold hollow hold while parter does MM and box jumps (rest during farmer carry)

10/06/2014

Chip away!

5 rounds, 60 sec rest/ b/t movements:

4-6 Deadlift 275x6, 295x6, 315x5, 325x4, 335x4

Max reps push ups 60 seconds 36,28,21,22,20

10 Alt Rev DB lunges 10  35,35,35,35,35

8-10 DB press 30x10,35x8,30x8,25x10,25x10 

30-45 sec plank hold 

09/26/14

romanian deadlift 6-8 @ 30x1 x4
135,155,175,200

bench 6-8 @ 20x1 x4
135,165,175x7,175x6

cond:
AMRAP 6 minutes
10 renegade row
20 db walking lunges
4+18 lunges
weights varied 25,30,35 (only used 35 once)

9/22

deadlift 3-4 x 4
275,295,325,335

rings dips  8-10 @ 20x1
3 rds @ 10


conditioning 3 rds:
25 53# kb swings
15 c2b pull ups
8:43

2 no reps on ctb last round

9/18

push press 5x5
135,145,155,150,155

srtaight leg lowers 10 @ 3111x5
done

for time:
10 225# dl
25 20# wallball
8 225# dl
20 20#wb
6 225# dl
15 20# wb

time4:25

9/5

Deadlift 5x275, 5x305, 5x325

Wall walk 3x4

Conditioning 10:34
660m run
25 hr push ups
50 squat
25 hr push ups
660m run

8/25

deadlift 6-8  30X1  x3
225x8, 255x7, 285x6

ring push ups AMRAP x3 (toes on 45# plate/concrete ledge @ NB)
25,14,12

conditioning 3 rounds - 15:39
8 135# power cleans
10 ctb pull ups
400m run

Aug 22

Squats 6-8 @ 30X1  x4
8x185, 6x205,6x205,6x215

Weighted pull ups 5-7 x4
5x25 all 4 sets

The Grizz (3 rounds of barbell complex x3)
Rules: separate movements, don't set bar down during each set, increase weight each set
DL, Hang PC, front squat, STO, BS, STO
105, 115, 135

8/7

deadlift based on estimated 3RM (I used 345# for 3RM):
175x5
260x3
295x2
320x1

then go for real 3RM -  345...got it, it was all I wanted!

conditioning:
7 minute AMRAP:
7 24" box jump
7 burpees
7 70# kb swings

5 rounds + 3 burpees

deadlift / death by 10m

deadlift:275,315,365,395f,375f

death by 10m: 13 + 13

deadlift / conditioning

deadlift 5x295(75%), 3x325(85%), 1x360(95%)
6 - 95#power cleans EMOM for 6 minutes (first 4 minutes off the ground, last 2 minutes from the hang)

conditioning - time 14:11
3 RFT
400m run
10 dead hang chin ups
20 wall ball

Lumberjack 20

20 275# deadlift - 1:34

run 300m - 3:14
20kb 53# swings - 4:12
run 300m - 6:07
20 overhead squats (6 @ 115, 7 @ 95, 7 @ 75) - 13:15
run 300m -15:25
20 burpees - 17:02
run 300m - 19:15
20 chest to bar pull ups - 20:53
run 300m - 23:08
20 24" box jumps 24:43
run 300m - 26:52
20 45# db squat cleans -30:28
run 300m - 32:33

deadlift and WOD

Deadlift 3-3-3-3-3= 325 each set


Then:
row 3 mintues (calories)

rest 1 minute
AMRAP 6 minutes:
5 pull ups
7 24" box jumps
9 53# kb swings
rest 1 minute
row 3 minutes (calories)

row 54
5 rounds (5x21=105)
row 52
score 211