4/27/2015

briandbowen — Mon, 27 Apr 2015 02:00:44 +0000

A) Wendler Bench Press (use 90% of 1RM):

De-load sets: 10 @ bar / 5 @ 40% / 5 @ 50% / 5 @ 60%

B) “Karen”

For time:

150 Wall-Ball Shots

M: 10’ target, 20# ball
W: 9’ target, 14# ball

*Compare to 1/19/15

Friday

briandbowen — Fri, 02 May 2014 06:00:30 +0000

STRENGTH: Wendler Deadlifts

De-load week…

WS: 1 x 20 @ 30%, 1 x 20 @ 40 %, 1 x 20 @ 50%

WORKOUT

Five rounds for time of:

7 Power snatches, 115 / 75#

Run 200 meters

*15-min cap

Thursday

briandbowen — Thu, 01 May 2014 06:00:13 +0000

BUY-IN

All Levels / Level 1

Learning / reviewing the bench press

Then,

Three sets, NOT for time of:

10 reps of bench press (increase load each set)

WORKOUT

All Levels

For time:

Row 500 meters

30 T2B

30 Burpees

30 Push presses, 45 / 35#

30 Double-unders

30 Air squats

30 Push-ups

30 Pull-ups

*15-min cap

Level 1

For time:

Row 500 meters

30 Sit-ups

30 Squat-thrusts

30 Push presses, 35 / 15#

60 Singles (jump rope)

30 Air squats

30 Push-ups

30 Ring rows

*15-min cap