5/20/16

Bench:
Katy 50lb 3x5
Dan 190lb 2x5, 210lb 1x3, 140lb 1x15

Tabata Sledgehammer (15, 12)
Rest 1 min
Tabata Burpees(4, 4)
Rest 1 min
Tabata Sledgehammer (13, 11)

5/19/16

Overhead squat practice


3 rounds of: (90 seconds to complete round)
Sprint down and back
30 swings (53lb, 35lb)
Rest 3 min

5/17/16

Strength

Complete the following on the minute for 8 minutes:

Deadlift – 3 Reps (85lb)
Broad Jump – 3 Reps

Dan 1 round

Katy 8 rounds

Conditioning 

Complete as many rounds as possible in 12 minutes:

250 m Row
Towel Pull Ups – 12 Reps (6 reps) (band pullups)
250 m Row
Toes to Bar – 12 Reps (6 reps) (dead bugs)

Katy 2 rounds +160m row

Dan 3 rounds +250m row

5/14/16

Tabata Sledgehammer

Rest 1 min

Tabata Burpee

Rest 1 min

Tabata Sledgehammer

Dan: 13/5/12 (6lb sledge)

Katy: 3 or 4 burpees, 6-8 sledge

5/13/16

Max Broad Jump

Katy 67"

Powercleans

Katy 45lb 5x3

Conditioning 

Complete 8 rounds:

25 yd Prowler Pushes (high handles) or 75 yard Sprints
30 seconds Pull Ups – Max Reps

*Complete one Prowler Push or Sprint. Then transition to Pull Ups immediately after crossing the finish line.  You have 30 seconds to perform as many Pull Ups as possible before starting the next round.
*Use between 90-180 lbs for prowler pushes.

Post total number of Pull Ups

Katy 6 rounds in 6 minutes (75 yd sprints; 6, 5, 5, 5, 5, 6 pullups)


Dan:  Station workout (40sec work,20sec rest x20min)
Row
Push Press 115lb
Prowler Push 45lb
Jumprope
Ab wheel
Pullups

5/12/16

Squat

Katy 45lb 3x5

Bench

Katy 45lb 3x5
Dan 165lb 3x5

Conditioning 

Complete 3 Cycles:

7, 5, 3 Reps of:

155 lb Push Press (45, 115)
Strict Handstand Push up (knee pushups, box pushups)
Walking Lunge (each leg)

*Rest 2 minutes between each cycle.
*One Cycle consists of 7, 5, and 3 Reps of each exercise.

Total in 13:52