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.
Friday, August 24, 2012
Thursday, August 23, 2012
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, August 21, 2012
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!!
Check out the HENDEL T-Shirts!
Monday, August 20, 2012
Sunday, August 19, 2012
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, August 16, 2012
Wednesday, August 15, 2012
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
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!!
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