Saturday 20140215

WARM-UP 

Complete Eo3 Official Warm-up, lower body emphasis, found here. 

Then: 

Deadlift 

  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 

STRENGTH

Then: 

Deadlift   

  • 70% x 3 reps
  • 80% x 3 reps 
  • 90% x 3+ reps (as many reps as possible) 

Then: 

Deadlift 3 x 10 reps @ 50% 
Toes to Bar (strict) 3 x 15 reps 

CONDITIONING

2 rounds for time of... 

5 pull-ups
10 kettlebell swings @ 1.5 pood 
15 box jumps @ 24" 
20 push-ups 
25 sit-ups 
30 burpees 

*Competitor: As prescribed 
*Established: As prescribed
*Recruit: No 3+ on last set, just 3 reps/2 sets on accessory and knees to elbow/conditioning 1 pood. 

Post loads and max reps to comments as well as conditioning workout time.   

Friday 20140214

WARM-UP 

Complete Eo3 Official Warm-up, upper body emphasis, found here. 

Then: 

Press 

  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 

STRENGTH

Then: 

Press  

  • 70% x 3 reps
  • 80% x 3 reps 
  • 90% x 3+ reps (as many reps as possible) 

Then: 

Press 3 x 10 reps @ 50% 
Strict Chin-ups 3 x 15 reps 

CONDITIONING

Two rounds...Row, Run or Airdyne

6 x 30 sec. work/30 sec. rest. 

Rest 3 minutes between rounds. 15 total minutes. 

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: No 3+ on last set, just 3 reps/2 sets on accessory and pull-up progressions. Conditioning as prescribed. 

Post loads and max reps to comments. For conditioning post total meters or calories completed.  

Tuesday 20140211

WARM-UP 

Complete Eo3 Official Warm-up, lower body emphasis, found here. 

Then: 

Squat 

  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 

STRENGTH

Then: 

Squat  

  • 70% x 3 reps
  • 80% x 3 reps 
  • 90% x 3+ reps (as many reps as possible) 

Then: 

Squat 3 x 10 reps @ 50% 
Romanian Deadlift 3 x 10 reps (heavier than last week) 

CONDITIONING

As many rounds as possible in 12 minutes of...

10 Clean & Jerk @ 135 
10 Split Squat Jumps [DEMO VIDEO] 

*Competitor: As prescribed 
*Established: 115 lb on conditioning 
*Recruit: No 5+ on last set, just 5 reps/2 sets on accessory/conditioning use 45-95 lb depending on level of comfort with C&J. 

Add loads and max reps to comments. Add rounds to comments. 

Monday 20140210

Week 2!! Hope everyone had a good week 1!! 

If you need a site to help calculate these percentages one of our members suggested one at Black Iron Beast [HERE], and Strength Standards [HERE] is a pretty good one too. 

WARM-UP 

Complete Eo3 Official Warm-up, upper body emphasis, found here. 

Then: 

Bench press 

  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 

STRENGTH

Then: 

Bench Press 

  • 70% x 3 reps
  • 80% x 3 reps 
  • 90% x 3+ reps (as many reps as possible) 

Then: 

Bench Press 3 x 10 reps @ 50% 
One-arm KB Row 3 x 10 reps (heavier than last week) 

CONDITIONING

"Kettlebell Kamikaze"

With a running clock perform 5 kettlebell swings every minute on the minute, and add 5 reps every minute completed. 

Example: 

  • Minute 1 = 5 swings 
  • Minute 2 = 10 swings 
  • Minute 3 = 15 swings 

Keep going until you can no longer fit the reps into one minute -OR- Rule: You CANNOT put the kettlebell down, once you set it down, you have completed that round. "Kettlebell Kamikaze" is a total of two rounds. Rest five minutes after first round. 

This is a great way to build grip strength and mental fortitude. 

*Competitor: 2 POOD
*Established: 1.5 POOD 
*Recruit: No 5+ on last set, just 5 reps/2 sets on accessory/1 POOD

Add loads and max reps to comments. Add which minute you made it to in each Kamikaze round.