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Wednesday – “One is very crazy when in love.” Sigmund Freud

April 16, 2014
CF1
1a 1b 1c
Every 1:30 for 5 sets do:
5 good mornings
5 perfect back squats
(medium – light load using the same weight)
 
Every 1:30 for 5 sets do:
5 strict press
5 push press
 
8 min AMRAP
15 dips off a box
7 burpees
 
CF2
2a 2b 2c
3 sets of max reps of seated bar Z-Press (seated on the floor, legs out straight, taken from a low rack).  heavy enough that you can’t do more than 8
 
For time:
750m row
21, 15, 9
push press 95/65
KBS 24/16
Box Jumps 24/20
800m run
 
NFL draft, my 3rd pick over-all!  Not many DB’s can make an immediate impact their first year as they need to adjust to the speed of the NFL and the complicated defensive schemes.  But Darqueze will be an instance force and will only get better from there.  Think Ronny Lott with better coverage speed!

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Tuesday – “A pessimist is a person who has had to listen to too many optimists.” Don Marquis

April 15, 2014
CF1
1a 1b 1c
20 min AMRAP of:
10 HSPU’s (off a box or to ab mats)
15 pull-ups (1 band max for assistance)
30 alternating jumping lunges (done over a DB for height)
 
CF2
2a 2b 2c
a) squat, ram up to 85% of 1RM x 3 reps
 
b) Speed squat @ 60% of 1RM, 6 x 4 – RI: 1 min
 
c) narrow stance 7-second pause squats @ 42.5% 3 x 5
 
NFL draft day in May and here is my second pick!  Odell is a double threat at return and receiving.  Because he’s not the #1 in the draft, he’s going to work his tail off to get a starting roll his rookie season.
 
 

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Monday – “We make a living by what we get, but we make a life by what we give.” Winston Churchill

April 14, 2014
1a 1b 1c
CF1
Kelly (scaled, 25 min cap)
5 rounds
400m run
20-30 WBS
20-30 BJ (step down)
*choose an amount and stick to it.
 
2a 2b 2c
CF2
Teams of 3 do:
Team sled push
4 lengths (25y each) M=4 x 45′s, W=2 x 45′s
 
once completed the team moves on to the second part
10 rounds each
6 T2B
6 Burpees to a 2/1 stacked plates
6 KB snatches (total) 24/16
 
3,2,1 go!  Each team must laod their own sled from a stack of plates at the edge of bay doors (KB next to stack).  At the completion of the sled sprints, they must then unload 2/1 plates to be used for the burpees.  All equipment will be set up in a row from the rig only.
 
NFL draft is upon us, and I want this guy!  Say what you want about Clowny but this kid is fast, big, athletic, and fast (yeah, I said that twice)!
 
 

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Sunday

April 13, 2014
CF1
Back squat 5 x 5, Rest 2:30 between sets
 
Jack
20 min AMRAP
10 push press
10 KBS
10 Box Jumps
 
CF2
3 sets of max reps of 1 arm KB Z-Press
 
EMOM for max rounds
5 clapping push-ups
15 KBS 24/16
each minute add 1 push-up
(get at least 10 rounds in)
 Hero1 Hero2 Hero3
Hero
McGhee
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
CplRyanMcGhee_th.jpg
Enlarge image
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
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Saturday – “Open your eyes, look within. Are you satisfied with the life you’re living?” Bob Marley

April 12, 2014
CF1
20 min EMOM
3 power cleans
2 front squats
1 jerk (push or split)
 
CF2
10 min AMRAP
15 HSPU’s
30 pull-ups
100 Dbl U’s
30 pull-ups
15 HSPU’s
*score is total reps completed
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Friday – “In matters of style, swim with the current; in matters of principle, stand like a rock.” Thomas Jefferson

April 11, 2014
CF1
1a 1b 1c
Tabata
8 rounds of inverted bar rows
8 rounds of push-ups
8 rounds of sit-ups
8 rounds of squats
total reps is score
1 min rest between rounds
 

Is Tabata All It’s Cracked Up To Be?

American Council on Exercise

Koichi asked one of his training coaches, Izumi Tabata, to analyze the effectiveness of this short but grueling workout. The result is a landmark 1996 study that …

CF2
2a 2b 2c
Grace!
30 G2OH (2 movements, no Snatching) for time
 
 

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Thursday – “You must never underestimate the power of the eyebrow.” Jack Black

April 10, 2014
CF1
1a 1b 1c
For time:
10 KB Turkish Get-Ups (20 min cap)
 
then…10,9,8,….of:
KB Snatches Right, then Left
then 1 14m KBS Right, then Left
 
finish with 10 KB TGU’s
 
CF2
2a 2c 2b
1 clean complex every 2:30 @ 70%
2 Pendlay Rows
2 Clean Pulls
2 Clean’s (full depth)
x 5
 
16 min EMOM
Odd =  5-10 L Pull-Ups
Even = 1 Jerk @ 80%
 
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Wednesday – “Speak when you are angry and you will make the best speech you will ever regret.” Ambrose Bierce

April 9, 2014
CF1
1a 1b 1c
Deadlift to find a 1RM off of 4″ risers
 
21-15-9
BB front squat (scale the weight)
Push-Ups (no worming, strict)
KBS (scale)
 
CF2
2a 2b 2c
3 sets of:
2-3 rope climbs
1 min of HS walks
 
“Death by 10 Meters”
min 1: Run 10 meters
min 2: run 20 meters
min 3: run 30 meters….
*Increase by 10m every minute.  Upon missing a time, take a 1 min rest then start from the beginning.  25 min cap. 
**Score is best  distance completed in 1st round.
 
 


 

 

 

 

 
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