11-29-13

Workout

Mobility
Warm-up  

5 Rounds Not For Time

• 2 sDB Overhead Step up Complex
• 4 sDB 4 Position Bent over Rows
• 6 GHD Glute Ham Raises
• 8 Burpees

11-27-13

Workout

Mobility
Warm-up   

1)  Every 2 Minutes for 20 Minutes

• 2 Power Cleans
• 5 Push ups

As part of your warm up, work up to about 70% of 1rm Power Clean.  You can increase the weight as you go on power cleans.

11-26-13

Workout

Mobility
Warm-up   

1) Push Press
     5-5-5
2)  5 Rounds for Time

• 5 Pull-ups
• 10 Kettlebell Swings
• 20 Situps

11-25-13

Workout

Mobility
Warm-up   

1)  Overhead Squats
      3-3-3-3
2)  10 Minute AMRAP

• 10 dDB Ground to Overhead
• 10 Toes to Bar
• 10 Ring Dips

11-22-13

Workout

Mobility
Warm-up    

1)  Every 2 Minutes for 20 Minutes

• 3 Turkish Get ups
• 10 KB Swings

*The first two minute segment do your TGU on the Right side and then alternate sides the next two minute segment.

11-21-13

Workout

Mobility
Warm-up    

1)  Every 2 Minutes for 20 minutes

• 2 Power Snatches
• 8 Push ups

Increase your snatch weight as you go.

11-20-13

Workout

Mobility
Warm-up    

1) Bench Press 5-5-5

2)  10 Minute AMRAP

• 5 Pull ups
• 10 sDB Ground to Overhead (40/20)
• 120' Waiter's Carry (Weight Plate)

11-19-13

Workout

Mobility
Warm-up    

1)  Every three minutes for 15 Minutes complete the following...

• 5 Front Squats (70% of 1 RM)
• 3 Box Jumps 

(Make sure you warm up to your starting weight of 70%.  You may look to increase each round.)

Rest 3-5 Minutes

2)  Max Reps Push ups
(Stop counting when you can no longer do any more push ups with out resting.  Also stop if form  deteriorates.)

11-18-13

Workout

Mobility
Warm-up    

1)  Work up to the deadlift weight for the workout.

2)  For Time
10,9,8,7,6,5,4,3,2,1
Deadlift (155/95)
Burpees

11-14-13

Workout

Mobility
Warm-up    

1)  Shoulder Press
         3-3-3-3

2)  5 Rounds for Time

• 5 Goblet Squats
• 10 KB Swings
• 120' sArm Farmer's Carry R
• 120' sArm Farmer's Carry L

  (Try to use same KB for all exercises.)

11-13-13

Workout

Mobility
Warm-up    

1a)  sLeg Deadlift x 5(each leg) x 3
1b)  Strict Pull ups x max x 3

2a)  sArm Overhead Step up complex x 2 x 4
2b)  GHD Glute Ham Raise x 8 x 4
        (Sub supermans)

3)  100 Push ups for time

11-12-13

Workout

Mobility
Warm-up   

5 Rounds for Time

10 Barbell Lunges (95/65)
20 Double Unders

11-11-13

Happy Veterans Day!

I would personally like to thank all of those who have served our country and to those who are currently serving.  Yours is a debt that our country will never be able to fully pay!

Workout

Mobility
Warm-up   

Every 4 Minutes for 28 Minutes complete the following.

3 Power Clean (Start at about 60% of 1 RM and look to increase as you go)
6 Toes to Bar
9 Push ups

11-8-13

Make up Day

Either make up a workout that you missed earlier in the week or 2000 m row for time.

11-7-13

Workout

Mobility
Warm-up    

1a) Back Squat 1-2-3-1-2-3-1-2-3
1b) GHD Glute Ham Raises 3-6-9-3-6-9
1c) Shoulder Press 1-2-3-1-2-3-1-2-3

This Workout is not for time but there is a 30 minute time cap.

Work at 70% - 85% of 1 RM on Back Squat and Shoulder Press.

Sub for GHD Glute Ham Raise is supermans.

11-6-13

Workout

Mobility
Warm-up    

1a)   Hip Bridges x 5 x 3
1b)  Overhead Squat with PVC x 5 x 3

2)  For Time:  21-15-9

• Front squat (95/65)
• Toes to Bar

Scaling options:  Goblet squat.  Knee ups.

Time Cap: 20 Minutes

11-5-13

Workout

Mobility
Warm-up     

1) Power Snatch 3-2-1-1-1

2)  5 Rounds for Time

• 5 Power Snatch (60% of today's 1rm)
• 10 Pull ups
• 20 KB Swings

There is a 12 minute time cap on today's workout.

11-4-13

Today some of us at the gym are starting a 30 day Paleo challenge.  Comment on my Trinity Strength and Conditioning Facebook page if you would like an invite to our group.

Workout

Mobility
Warm-up     

1)  Every 2 minutes for 20 minutes complete the following.

• 2 Split Jerks (70-90% of 1 rm) 
• 10 DB Lunges (Goblet Position)

Try to work up to 90+% of 1 rm for last 3-5 sets.