Friday 8-24-2012

WOD "#HAM Challenge":

Its called the #HAM Challenge! The video will be available this afternoon. Check back later for the link to the video and get ready to go HAM.

Thursday 8-23-2012

Strength:

Back Squat:

1rep every 15sec. for 3mins. @ 315#

Rest 3mins.

1rep every 15sec. for 2mins. @ 315#

Rest 2mins.

1rep every 15sec. for 1min. @ 315#

After Party:

5 rounds (not for time):

5 Straight leg deadlifts (on top of 45# plates) @ 225#

10 Dead hang pull-ups

Tuesday 8-21-2012

Strength:

Snatch:

60% x 1rep x 5sets (Every minute on the minute)

70% x 1rep x 5sets (Every minute on the minute)

75% x 1rep x 5sets (Every minute on the minute)

then...

80% x 1reps (Rest as needed)

85% x 1reps (Rest as needed)

88% x 1reps (Rest as needed)

80% x 1reps (Rest as needed)

85% x 1reps (Rest as needed)

88% x 1reps (Rest as needed)

Clean & Jerk:

Work up to 75% x 1rep

Front Squat:

Work up to a heavy single

= 405# x 1rep

Good Mornings:

5reps x 3sets

Abs:

100reps

Try it out!!

Extreme Endurance

Check out the HENDEL T-Shirts!

Again Faster

Monday 8-20-2012

REST DAY

Sunday 8-19-2012

Strength:

Snatch:

40% x 3reps

50% x 2reps

60% x 1rep

70% x 1rep

80% x 1rep

85% x 1rep

90% x 1rep

(If you make 90%, go up until you miss)

Clean:

40% x 3reps

50% x 2reps

60% x 1rep

70% x 1rep

80% x 1rep

85% x 1rep

90% x 1rep

(If you make 90%, go up until you miss)

Thursday 8-16-2012

REST DAY

Try some Xendurance Fish Oil to help you on your rest days.

Extreme Endurance

Wednesday 8-15-2012

"Light weight baby!!"

Strength #1:

Back Squat:

60% x 3reps

70% x 3reps

80% x 3reps

85% x 3reps x 5sets

Front Squat:

70% x 3reps

75% x 3reps

Good Mornings:

5reps x 3sets

ABs:

20reps x 5sets

WOD #1:

GHD Sit-Ups 15, 12, 9, 6, 3
Muscle-Ups 1, 2, 3, 4, 5

Then immediately after...

Farmer Carry 10yd, 20yd, 30yd, 40yd, 50yd (There and Back)
Burpees 15, 12, 9, 6, 3

= 10:33

Strength #2:

Close Grip Bench Press:

5reps x 5sets @ 225#

Pull-Ups (weighted w/ 30# vest)

10reps x 5sets

This stuff is amazing!!

Extreme Endurance

Tuesday 8-14-2012

Strength:

Barski Snatch (All 3reps from mid-thigh) (You can only drop the weight between sets)

(Full Squat Snatch)

50% x 3reps

60% x 3reps

70% x 3reps

65% x 3reps

75% x 3reps x 2sets

Halting Deadlift Pulls

85% x 3reps x 2sets

Snatch Push Press:

5reps, 4reps, 3reps, 3reps, 3reps

= 205, 235, 255, 255, 255

Barbell Shrugs

10reps x 5sets @ 325#

Sit-Ups

20reps x 5sets (weighted w/ 70# DB)

WOD:

400m Run

10 Front Squats (225#)

400m Run

20 Front Squats (185#)

400m Run

30 Front Squats (135#)

= 11:23

TRY IT!!!!

Extreme Endurance

Monday 8-13-2012

WOD:

Front Squat:

70% x 2reps

75% x 2reps

80% x 2reps

85% x 2reps x 7sets

Back Squat:

70% x 2reps

78% x 2reps

80% x 2reps

Good Mornings:

5reps x 3sets

After Bash:

Handstand Walk

5yrds x 5sets (If you fall, start over)

Chin-Ups

10reps x 5sets (weighted w/ 30# vest)

Give Extreme Endurance a try!!!

Sunday 8-12-2012

WOD:

Max Snatch:

= 125kg/275#

Max Clean & Jerk:

= 140kg/308#

*Not a great day, but it could be worse.

Saturday 8-11-2012

WOD:

21-15-9

Calories on the Rower

KB Swings (40kg)

= 4:10

Rest 2min.

Then, 6min. to establish a 1RM Squat Clean

= 330#

Friday 8-10-2012

REST DAY

Thursday 8-9-2012

Strength:

Back Squat:

60% x 3reps

@ 270#

70% x 3reps

@ 315#

75% x 3reps

@ 335#

80% x 3reps x 6sets

@ 360#

Front Squat:

70% x 3reps

@ 285#

75% x 3reps x 3sets

@ 305#

Good Mornings:

5reps x 3reps

@ 185#

Bench Press (Close Grip):
5reps x 5sets
@ 225#

After Party:

Chin-ups x 50reps (weighted w/ 30# vest)

Abs x 100reps (weighted w/ 70# DB)


Give this stuff a try!!
Extreme Endurance

Spencer Hendel/Again Faster T-Shirt!! Buy one today!
Carpe Diem

Wednesday 8-8-2012

Strength (10:00am):

Two Position Clean (Mid-Thigh and Floor):

70% x 2reps

@ 245#

75% x 2reps

@ 265#

80% x 2reps x 2sets

@ 280#

75% x 2reps

@ 265#

Rack Jerks from Behind the Neck:

Heavy Single for the Day

= 345#, 360# (Fail)

WOD (4:00pm):

Push a heavy sled 500m. Every minute on the minute, complete 7 KB Swings (32kg) until the sled has been pushed 500m.

= 18:25

Abs x 100reps (weighted w/ 70# DB)

Straight Bar Dips x 50 (weighted w/ 30# vest)

Tuesday 8-7-2012

Front Squat:

70% x 3reps

@ 285#

75% x 3reps

@ 305#

80% x 3reps x 7sets

@ 325#

Back Squat (High Bar):

70% x 3reps

@ 315#

78% x 3reps x 3sets

@ 350#

Snatch Push Press:

3reps x 5sets

@ 245# x 5sets

Good Mornings:

5reps x 3sets

@ 185# x 3sets

Ab's x 100reps (Weighted sit-ups w/ 70# DB)

Chins x 50reps (weighted w/ 30# vest)

Try It! It is amazing!

Extreme Endurance

Monday 8-6-2012

REST DAY

Saturday 8-4-2012

Snatch:

Heavy Single for the Day

= 275#

Clean & Jerk:

Heavy Single for the Day

= 330#

Friday 8-3-2012

REST DAY 

(Tomorrow we lift heavy!)

Thursday 8-2-2012

Back Squat:

60% x 3reps

@ 295#

70% x 3reps

@ 315#

75% x 3reps x 7sets

@ 335#

Front Squat:

70% x 3reps

@ 285#

75% x 3reps x 3sets

@ 305#

Good Mornings:

5reps x 3sets

@ 185#

Abs:

100reps (Your choice)

Wednesday 8-1-2012

Clean Technique:

3 Position Clean (High Hang, Mid Thigh, and Floor)

65% x 3reps

@ 225#

70% x 3reps

@ 245#

75% x 3reps x 3sets

@ 265#

Clean Pulls:

80% x 3reps

@ 285#

85% x 3reps

@ 305#

Snatch Grip Deadlift:

90% x 3reps x 2sets

@ 275#

Behind the Neck Jerk:

Heavy Single for the day

= 355#

Video

PR Behind the neck Jerk!

Abs:

50 Weighted AB-MAT (70# DB)

50 Toe-2-Bar

Give it a Try!

Extreme Endurance