Sharpening Accounts

4/12/2011

saigriever — Tue, 12 Apr 2011 18:34:41 +0000

Every 30 seconds
Perform 1 Deadlift every 30 seconds for 15 minutes.
*use 70-75% of 1 RM for Deadlift
*you can use a conventional or sumo DL

Weight: 335lb

4/11/2011

saigriever — Tue, 12 Apr 2011 15:49:11 +0000

Complete 5 rounds for time:
1 Bench Press @ 80% of 1 RM
3 Supine Ring Row
2 Bench Presses @ 80% of 1 RM
5 Supine Ring Row
3 Bench Presses @ 80% of 1 RM
7 Supine Ring Row

Time: 12:32
Weight: 225lb

03/17/2011

saigriever — Sat, 26 Mar 2011 15:11:46 +0000

Complete 10, 9, 8, 7, 6, 5, 4 ,3, 2, 1 reps of:
Bench Press – 50% of 1 RM
Weighted Supine Ring Pull Up
*use 25-45 lbs for weighted supine ring pull up
*use a weighted vest or place a plate on your chest

Weight: 135 (BP), 25

03/18/2011

saigriever — Sat, 26 Mar 2011 15:10:38 +0000

On the minute
Perform 2 Power Cleans and 1 seated box jump on the minute for 15 minutes.
*use 70-80% of 1 RM for Power Cleans
*use 75-80% of 1 RM Seated Box Jump (1 RM was done on 3.08.11)
*for seated box jumps, start from a parallel seated position
Post loads and heights used to comments.

Power clean: 185

03/24/2011

saigriever — Sat, 26 Mar 2011 15:08:51 +0000

4 x 100 yard Sprints
then..
Max Pull Ups in 5 minutes
then…
4 x 100 yard Sprints
*1:3 work:rest

Pullups: 48

03/25/2011

saigriever — Sat, 26 Mar 2011 15:07:47 +0000

Every 30 seconds
Perform 1 Power Snatch every 30 seconds for 15 minutes.
*use 70-80% of 1 RM for Power Snatch

Weight: 155

03/11/2011

saigriever — Tue, 15 Mar 2011 20:13:40 +0000

As many rounds as possible in 15 minutes:
5 Deadlifts – 315 lbs
10 One Arm KB Power Cleans – 2 pood

Rounds: 7
Subbed: 1.5 Pood KB

03/14/2010

saigriever — Tue, 15 Mar 2011 20:12:40 +0000

Complete 3 rounds:
Each round consists of 3 cycles of the following:
2 Front Squats – 80% of 1 RM
10 Balls Slams – 40 lbs
1 Rope Climb – 15 feet
Rest 2 minutes betweeen rounds.

Time: 17:30 (w/ rest)
Subbed: 5 Pullups for Rope climb, 185lb Front Squat

03/15/2011

saigriever — Tue, 15 Mar 2011 19:19:40 +0000

Complete:
Weighted Pull Up 3 RM

Weight: 45, 50, 55, 60 (F)

03/07/2011

saigriever — Mon, 07 Mar 2011 17:49:58 +0000

As many rounds as possible in 10 minutes:
5 Reps Locked Overhead (anyway possibile) 185 lbs
7 Push Ups
9 GHD Back Extensions

Rounds: 5
Subbed: 135, 18 standing BE