Saturday 20140315

STRENGTH 

In 15 minutes work up to 3 rep max strict press

then: 

3 x max hand release push-ups (60 sec. rest b/w each set) 
3 x max distance hand stand walk 
3 x 12 ring dips 

CONDITIONING 

"Meager"

5 rounds or 15 minutes, which ever comes first. 

3 deadlifts, 405lbs
1 400m run
2 Turkish getups, 2pood
2 muscle ups

*Competitor: As prescribed 
*Established: 365 DL/1.5 pood 
*Recruit: Handstand practice. Assisted dips or bench dips. 225 DL /1 pood/2 assisted pull-up + 2 bench dip = 1 muscle up

Post weights to comments. Post time of completion to comments. 

Friday 20140314

STRENGTH 

In 15 minutes work up to 3 rep max front squat 

then: 

Heavy thrusters 

3-3-2-2-1-1 

CONDITIONING 

"Breathless"

5 rounds or 15 minutes, which ever comes first. 

5 Press, 135lbs
30 Double unders
10 Pull ups
30 Double unders

*Competitor: As prescribed 
*Established: 95 lb press 
*Recruit: 65 lb press/4x single unders 

Post weights to comments. Post thruster loads comments. Post time of completion to comments. 

Wednesday 20140312 - Gift Card Challenge

We interrupt our regularly scheduled programming for a Wednesday Mental Toughness challenge! A $20 Rogue Fitness Gift Card is up for grabs here. 

Why build up all this fitness, and not use it from time to time? You're probably sick of KB swings after Monday, but this is pretty simple. 

How this started? I got challenged today by a co-worker who claimed I couldn't do 75 x 75 unbroken kettlebell swings. What that means...

Really it is 75 unbroken swings at 2 pood, or 72.22 lb. So I went home, changed into workout clothes and I accomplished 75 unbroken reps. You can watch the terrible quality video my friend took HERE. 

So now the challenge is to over to you! 

CLICK HERE FOR ALL THE DETAILS. 

Tuesday 20140411

STRENGTH 

10-9-8-7-6-5-4-3-2-1

Deadlift @ 50% of 1 RM 
Bent Row @ 135 lb. 
Pull-ups 

CONDITIONING 

Reverse Triple Tabata: Row, Run or Airdyne 

For ten seconds achieve max distance on rower, max calories on Airdyne or max distance running, then rest 20 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise, then rest 1 minute. 

Repeat the above two more times - 3 total. 

Score is max distance/calories. 

After conditioning, competitor and established only... 

Accumulate 300 seconds in the plank. 

*Competitor: As prescribed 
*Established: 95 lb row. 
*Recruit: 65 lb row/pull-up progression

Post weights to comments. Post distance to comments.  

Monday 20140310

STRENGTH SPEED

Every 30 seconds for 6 minutes...

Squat, 3 reps @ 65%  

Every 30 seconds for 6 minutes...

Press, 3 reps @ 60%  

Explosive reps!!

Then: 

Dips 3 sets, each to failure. 

CONDITIONING 

3 rounds of... 

50 kettlebell swings @ 2 pood 
50 wall ball shots @ 10' target w/ 20 lb ball

After conditioning, Competitor only... 

Run 1 mile for time. 

*Competitor: As prescribed 
*Established: 1.5 pood 
*Recruit: 1 pood/Air squats instead of wall balls