Monday, September 16, 2013
Thursday, September 12, 2013 at 03:57PM 
"To cheat or not to cheat".....Don't be tempted by the donuts and come out this evening to sample and learn more about Power Supply.
Check out Power Supply's "Food Philosophy":
- Fuel-up, not calorie down
- Real-life sourcing, locally made
- Real food-inspired, looking forward
- Simple variety
- Reviews, reviews- that means they want to hear what your favorite meals are!"
Learn more here.
WEEK OVERVIEW:
Mon- Squats/Vertical Pull/Conditioning
Tues- Vertical Push (Push Press)/Hip Extension (DB Romanian Deads)/Conditioning
Wed- Conditioning
Thurs- Vertical Pull (Weighted Pull-up)/1 Leg Step-ups/Conditioning
Fri- Deadlifts/Horizontal Push (Push-ups)/Conditioning
Sat- Conditioning
WOD for Monday:
1a.) 4X 2-3 Back Squats- objective is to work up to a heavy set (last 2 sets should be heavy)
-Rest 1:00 minute-
1b.) 4X 6-8 DB Bent over Rows (each arm; resting 30 seconds between arms)
Rest 2:00 minutes-
2.) 10 minute AMRAP:
5 Burpees
3 Front Squats (Clean from the ground)- this should be heavy as in 70% of 1RM Front Squat
20-30 Seconds Handstand Hold
*HS Hold- the focus should be on your midline; be sure to maintain hollow body position. Scale time based on this or scale to a plank hold. It should be approximately 50% of you max hold time. Form is key. We are not looking to going till failure.
*The key for each of these sets is consistency.
Post weight and total rounds to comments (specify weight and hs hold/scaling time for rounds).
Reader Comments (17)
BS: 165 (3)-185 (2)-205 (2)-205 (1); 4 x 8 bent rows/arm @ 45lbs
WOD: 6 rounds with 125lbs
BS:4 x 2 up to 155#; 4 x 6 bent rows/arm @ 45lbs
WOD: 6 rounds + 1 FS with 95lbs
@ Hyperfit USA, Ann Arbor, MI
"Coaches Choice"
Partner Workout
Row 1k Each
80 Squats
30 Burpees
60 Abmat situps
30 Burpees
40 Pushups
30 Burpees
20 Situps
30 Burpees
21:17
BS: 145 (3) - 175 (3) - 195 (3) - 205 (3 - PR) Made my 1 RM my 3 RM :)
WOD: 7 rounds + 2 burpees w/ 95#
BS: 4x3 - 225-255-285-305
DBrow: 4x6 each arm @55#
WOD 4rds @ 205# w/ 30s HS hold. Dropped the bar on my leg so stopped at 6mins. Going to have a nice bruise later this week.
BS:4 x 2 up to 135#;
4 x 6 bent rows/arm @ 25#
WOD: 8 rounds with 75# and 30 second hold
Need to work on my cleans
BS: 135 - 165 - 185 - 205 (all x 3)
DB rows: 4 x 8 @ 35#
WOD: 6 rounds plus 5 burpees @ 125#
BS: 225, 275, 285, 300 (all x3)
WOD: 6 rounds 135
BS-95 x 3-115 x 2-130 x 2-140 x 2 (PR)
db row: 30#
WOD: 7 rds with 55# and planks
alex, ouch
:(
BS: 4x4 up to 150# (a PR!)
DB rows: 4x8 @ 25#
WOD: 6 rounds + 2 FS @ 85#
BS: 145-165-185-205
DB Rows: 1x8 @35 3x8 @40
WOD: 6Rds + 3 FS @ 115#
BS 4x2
3 @ 145
2 @ 165
2 @ 175
2 @ 185 (PR)
Rows @ 30#
Metcon: 11 rounds @ 95#
That could have been more like 9 rounds. I blacked out or something
BS: 95, 165, 205, 225
Row: 35, 35, 45, 45
Metcon: 6 rds @ 135#, 2 @ wall holds, 4 at box hold
Bs: 4x3 185-195-205-215
Db row: 4x8 45-45-50-50
Metcon: 6rds + burp and FS (140)
BS: 4 x 2 @ 255. Weak sauce today.
DB rows 4 x 6 @ 60.
WOD: 6rds + 3 burpees. 135# and box pikes.
BS: 3 @ #95 | 3 @ #145 | 3 @ 175 | 2 @ #200
DB row 1 x 8 @ #30 | 1 x 8 @ #35 | 1 x 8 @ #40
WOD: 4 rounds + 5 burpees, 3 FS and 12 second handstand hold. Worked with #115 in first set and #105 in next 4 sets.
I suffered but it was fun!