Tuesday, August 9, 2011

__ODs

I apologize for getting behind. Couple of workouts for ya:




FRIDAY PM:

-       :05 front lever work
-       Dynamic flexibility
-       Core anti-lateral extension – 2 rounds
o      5 Turkish Get-up – 15# DB (each side)
o      5 suitcase deadlift – 95# BB (each side)
o      45 sec side plank (each side)
-       4 x 1 snatch + 2 OH squat
-       3 x 5 low box squat with red bands – explosive – 225#
-       5 x 5 back squat – 225 on BB + looped 25# KB for all sets
-       10-->1
o      135# hang clean (even #s only)
o      Ring dip
o      Ring HLR
o      Pendlay row – 135# loaded
o      Stability ball bridge

TUESDAY AM:

-       200 jumprope/dynamic flexibility
-       4 rounds
o      Bench press with 2 red bands each side
§       1 x 10 (135# load)
§       3 x 8 (185, 175, 165 – 9 reps on last set)
o      25 stability ball jackknife x 4
o      Pulling work
§       1 x 4 second pull-ups with HLR at top x 10
§       3 x 10 cable row (165#)
-       4 rounds
o      man-makers (20# DBs)
o      15 BW Bulgarian split squat (each leg)
-       2 rounds shoulder work (AP WOD!)
o      8 x Jobe complex (8# DBs) – abduction, flexion, bicep curl-to-press, int./ext. rotation, elbow flexion w/ scapular elevation, 45* flexion with int. rotation
o      20 x scapular retraction w/ cables set to 20# resistance


*Finish with 400m gasser row.

SOD and QOD: 
"They race in circles like they raisin' a gerbil; I race in a circle like I'm raisin' a horse. I'm racing a Porsche while they racing in place; they race in a cage, I race on a course."

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