5/31/13

Friday 130531

A. TnG Power Clean - build to heavy double; rest as needed (not a max, no failed reps)

225, 245, 255

B. Clean Pulls - 6 x 3; rest as needed (add band tension from last week, work in R3 rack)

205 w thin red and blue

+

Row - 5 x 500m @ goal 2k pace; rest 90sec

R1: 1:37.4

R2: 1:36.9

R3: 137.2

R4: 1:38.3

R5: 1:37.9

5/30/13

Thursday 130530

A. Banded Box Squats - 8 x 3 (add band tension from last week; work in R3 Rack)

165 with green, thin gray, and red

B. Depth Jumps - 5 x 5 (14" to 30" box) *if 30" is not very tall for you, just jump higher and land on the 30" box.  The box in this case is not meant to provide your goal it is meant to dampen the eccentric load of the landing. Bet you've never thought of that...

C. Bent Row - 2 x 30 for time @ 135

R1: 0:31 UB

R2: 0:29 UB

D. Strict Press - 2 x 30 for time @ 135 (from the floor)

R1: 15 in 1:23 (8,4,3), 2nd 15 (4,1,3,3,2,1,1) in 5:47 total

R2: 5:26 (4,4,4,4,2,2,2,2,2,2,2)

+

Airdyne - 4 x 30sec @ MAX EFFORT; rest 3min

R1: 32

R2: 30

R3: 28 fell off pedal 1x

R4: 24 fell off pedal 3x

5/28/13

Tuesday 130528

A1. CG Bench - 3,3,3,3,3 (use 80% of heavy single from Tuesday 130514); rest 60sec

240

A2. Pendlay Row - 3,3,3,3,3 (use 95% of heavy triple from Friday 130517); rest 2min

215

B1. Weighted Dip - 5,5,5,5 (use 75% of heavy single from Thursday 130516); rest 60sec

88

B2. Weighted Pull-up - 5,5,5,5 (use 80% of heavy single from Monday 130513); rest 2min

80(4), 72x4

C. Strict Hanging Knee Raise - 12,12,12; rest 60sec

+

3 Round @ 85% (this is aerobic work NOT anaerobic lactic endurance, treat it like a 1000m Rpw or 800m Run)

30cals Airdyne

10 Burpees

15 T2B (or max UB)

10 Burpees

30cals Airdyne

Rest 2min

R1: 4:23

R2: 4:50

R3: 5:21

All sets did 15 t2b UB

5/27/13

In honor of Memorial Day, I've named today's workout "Schwibson" after Dave Schwartz and Josh Gibson, two American Heroes who follow the Accelerate Athletics program.  Train hard and push the weight today boys.

Monday 130527

"SCHWIBSON"

Back Squat - build to heavy double; rest as needed (heavier than last week)

225,255,275,300

RDL - build to heavy triple; rest as needed (heaviest possible)

205, 225, 295, 315, 345, 365

+

2 Rounds @ 100%

Sled Pull - 3 x 15m @ 70# added; rest 90sec (use red sled + harness)

Rest 5min b/t rounds

R1: 0:21

R2: 0:21