Workout for 05.01.2017:
Metabolic Conditioning:
50 Palm-Release Push Ups (Bodyweight)
100 Russian Twists (20#/15#)
50 Box Jumps (24″)
Time:
K: 12:05
W: 10:27
Month: April 2017
04.27.2017
Workout for 04.27.2017:
Bench Press:
15 (95/45) – 12 (115/55) – 12 (125/65) – 10 (135/75)
04.26.2017
Workout for 04.26.2017:
Front Squat:
10 (95) – 8 (115) – 6 (135) – 4 (145) – 2(155)
Metabolic Conditioning:
5 Rounds
10 Handstand Push Ups
10 Med Ball Cleans (20/15)
10 GHD Sit Ups
10 Chin Ups
Time:
K:
W: 11:20
Bolton: 10:30
Bragg: 13:57
04.24.2017
Workout for 04.24.2017:
Shrugs:
15(135/65)-12(185/85)-12(205/105)-10(223/115)
Metabolic Conditioning:
21-15-9
Palm-Release Push Ups
Chin Ups
Time:
K:
W:
04.19.2017
04.19.2017:
Overhead Squats:
10(65/43)-8(85/53)-8(105/63)-6(115/73)
Metabolic Conditioning:
21-15-9
Overhead Squats (85/58)
Medicine Ball Cleans (20/15)
Time:
K: 4:54
W: 8:09
Bragg: 7:34
Bolton: 4:42 (95# OHS & 30# Med Ball Cleans)
04.18.2017
04.18.2017:
Squat Jerk:
10(85/53)-8(95/58)-8(105/63)-6(115/68)
Metabolic Conditioning:
21-15-9
Thrusters (95/68)
Bent-over Rows (95/68)
Time:
K: 13:12
W: 12:01
04.17.2017
04.17.2017:
Deadlifts:
10(95/53)-10(145/73)-8(165/93)-8(185/103)-6(205/113)
Metabolic Conditioning:
21-15-9
Pull Ups (Bodyweight/Eccentric)
Deadlifts (185/103)
Time:
K: 6:43 (did push ups instead of pull ups)
W:
04.13.2017
Workout for 04.13.2017:
Push Press:
10 (95/53) – 8 (105/63) – 6 (115/73) – 4 (125/83) – 2 (135/93) – 2 (145/93) – 2 (155/93)
Metabolic Conditioning:
3 Rounds of 20
Palm-Release Push Ups (25/Bodyweight)
Hip Extensions on GHD
Lunge Press (25/15) [10 per leg]
Kettlebell Cleans (35/20) [10 per side]
Time:
K: 10:56
W:
04.12.2017
Workout for 04.12.2017:
Muscle Hang Cleans:
10 (85/43) – 8 (95/53) – 6 (115/63) – 5 (135/73) – 4 (145/83) – 3 (155/88) – 2 (165/93) – 1 (175/98)
Metabolic Conditioning:
3 Rounds of 20
Kettlebell Swings (70/53)
Wall Ball Slams (20/15)
Sideways Up and Over Box Jumps (18″)
Time:
K: 10:12
W: 12:44
Bragg: 14:23
Bolton: 6:31
04.10.2017
Workout for 04.10.2017:
Back Squats:
10 (95) – 8 (115) – 6 (135) – 4 (155) – 4 (175) – 2 (185)
Metabolic Conditioning:
5 Rounds of 10
Overhead Lunges (45/35) [5 per leg]
Toes-To-Bars
Single-leg RDL’s (53/35) [5 per leg]
Dips
Time:
K: 10:50
W: 10:25
Bragg: 14:45
Hangin' With The Coopers 