September 4, 2015

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”

A. 50, 55, 60, 62.5, 65, 67.5 (-1), 67.5 (-1), 67.5, 70 (-1) kg
B. 102.5kg (PR, up from 92.5kg in December 2014)
C. 122.5kg, x3, x2, x2, x2, x2, x1
D. 125 calories on row

September 4, 2015 – Masters Off-Season

Workout of the Day
Dynamic Mobility and Activation
Three sets of:
Banded Samson Stretch x 30 seconds per side
Hip Circles x 10 reps per leg
Banded Pass Thrus x 10 reps

and then . . .

Three sets of:
Squat Snatch Press x 3 reps
Rest as needed

A.
Every 2 minutes, for 16 minutes (8 sets), complete:
Snatch x 1.1

Build over the course of the 8 sets. Rest 10 seconds between lifts.

B.
Take 15 minutes to find your new 1-RM Push Press

C.
Every 3 minutes, for 18 minutes (6 sets), complete:
Back Squat x 2-3 reps @ 85%-88%

D.
Four sets of:
Assault Bike x 30 seconds (Max Calories)
Farmers Carry x 60 seconds (70/53 lbs)
rest 60 seconds

…then

Three sets of
Assault Bike x 60 seconds (Max Calories)
Farmers Carry x 60 seconds (70/53 lbs)
rest 60 seconds

…then

One set of:
Assault Bike x 60 seconds (Max Calories)

*Looking for the sum of total Calories

40-54: 70 lbs/53 lbs Kettlbells