Sunday, September 22, 2013

Week off

Kam thrustering his way to the top of the podium. So proud of the birthday boy. What an impressive showing this weekend. 3 first place finishes, 2 second place finishes, 6 workouts. Beastmode

BHT is taking a week off. Use this week to recover from AOK2, I will be. "BHT Get Big" starts in Oktober. 
This week:
1. Recover. 
2. Find some true 1RM of the major Oly and Power Lifts. 
3. Do Class.

In Oktober I plan to
1. Give you a strength program that will make you strong/stronger
2. Program conditioning thrice a week
3. Program Team WODs twice a week
4. Program one or two Sucktoberfests (as long as you promise to only do them before rest days) 

6 comments:

  1. HBBS - 3x5@245#

    Bench - 3x5@185#

    Partner WOD with 800m run, 120 pushups/plank hold, 60 unison lunges, 120 situps/bottom squat holds, 800m run.
    --16:10

    ReplyDelete
  2. Tuesday Lunch:

    6 min EMOM:
    Odd: Max Strict Pullups - Pronated Grip (23,11,7)
    Even: Max Bar Dips (20, 12, 10)

    Then some light skill work and mobility. Will do Oly and Strength at home tonight.

    ReplyDelete
  3. Wednesday:
    Squat Snatch - 2@135#, 1@155#, 1@165#, 2@155#, 3@145#, 5@135#;

    Front Squats - 3x3@225#;
    SH Press - 3x5@130#;
    Glute Ham Raises - 3x8 w/10# chains
    Back Extensions - 2x12 w/40# slam ball.

    ReplyDelete
  4. Where's my Sucktember WOD?

    What say you?!

    ReplyDelete
  5. Snatch - 3@135#, 1@150#, 1@160#, 1#170#, 1@180#

    HBBS - 3x5@250#

    Lurong 2/Class WOD - 2:42

    ReplyDelete