Saturday 20140222

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   

  • 75% x 5 reps
  • 85% x 3 reps 
  • 95% x 1+ reps (as many reps as possible) 

Then: 

Deadlift 3 x 10 reps @ 50% 
Toes to Bar (strict) 3 x 20 reps 

CONDITIONING

5 rounds for time of... 

5 Bench Press 
5 Power Clean  

*Competitor: Conditioning @ 205. Goal = Sub 3 minute. 
*Established: Conditioning @ Bodyweight (if less than 205). If you weigh more than 205, use 185. 
*Recruit: No 1+ on last set, just 1 heavy rep/2 sets on accessory and knees to elbow/conditioning @ comfort. 

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

Friday 20140221

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  

  • 75% x 5 reps
  • 85% x 3 reps 
  • 95% x 1+ reps (as many reps as possible) 

Then: 

Press 3 x 10 reps @ 50% 
Strict Chin-ups 3 x 20 reps 

CONDITIONING

Three rounds for QUALITY 

5 Knee Jumps to 8" plate [Demo Video]
10 deadlifts @ 30% 
20 Wall ball shots to 10' target, 20 lb ball

*Competitor: As prescribed 
*Established: Knee jumps to ground, no plates.  
*Recruit: No 1+ on last set, just 1 heavy rep/2 sets on accessory and pull-up progressions. Conditioning, no knee jumps. 

Post loads and max reps to comments. For conditioning post thoughts.  

Wednesday 20140219

WARM-UP 

Complete the entire Eo3 Official Warm-up, found here. 

CONDITIONING

"HORSEPOWER"

This workout, as prescribed, is only for those who have achieved the Eo3 "Competitor" level of fitness. However, follow the weight prescriptions below for recruit and established levels. The amount of work output accomplished in this workout is insane, and when done as fast as possible, you're body will let you know just how much work you are doing.

For time:  

15 reps, Snatch @ 135 lb 
15 reps, Burpee
15 reps, Clean and Jerk @ 135 lb 
15 reps, Box Jump @ 24" Box 

Then immediately complete to following complex: 

1 rep, Clean and Jerk + 7 reps, Deadlift +  6 reps, Bent Row + 5 rep, Hang Clean + 4 reps, Front Squat + 3 reps, Push Press + 2 reps, Back Squat + 1 rep, Push Press + 1 rep, Snatch 

Do not set the bar down or release your grip. All reps done @ 135 lb (Competitor). 

*Competitor: As prescribed
*Established: 95 lb. 
*Recruit: 45 lb. 

Post time to comments. 

Tuesday 20140218

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  

  • 75% x 5 reps
  • 85% x 3 reps 
  • 95% x 1+ reps (as many reps as possible) 

Then: 

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

CONDITIONING

2 rounds of...

10 pull-ups 
3 minute row* (competitor goal: >850m)  
3 minute rest

*3 minute run if you can't row (competitor goal: >800m) 

*Competitor: As prescribed 
*Established: >800m on row
*Recruit: No 1+ on last set, just 1 heavy rep/2 sets on accessory/conditioning pull-up progressions and 3 minute fast jog, no goal in meters. 

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

Monday 20140217

Week 3!! Getting heavy! 

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 

  • 75% x 5 reps
  • 85% x 3 reps 
  • 95% x 1+ 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

"What's a deltoid?" 

Four rounds for time of... 

Thrusters, 15 reps @ 65 lb. 
Double-unders, 50 reps 
Hand release push-ups, 25 reps 

*Competitor: As prescribed
*Established: As prescribed
*Recruit: No 1+ on last set, just 1 heavy rep/2 sets on accessory/45 lb or less, 3x single unders. 

Add loads and max reps to comments. Add time of conditioning to comments.