Workout Posts
559 Workout Posts
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Sets : rest 1:15 Shoulder Press, 10 reps | 73.8 lbs Shoulder Press, 10 reps | 82.6 lbs Shoulder Press, 10 reps | 84.8 lbs -
Sets Overhead Squat, 3 reps | 95 lbs Overhead Squat, 3 reps | 115 lbs Overhead Squat, 3 reps | 115 lbs Overhead Squat, 3 reps | 119.4 lbs Overhead Squat, 3 reps | 123.8 lbs
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http://optexperience.com/blog/item/jan-5-2013 A. Push press x5/Push jerk x3/Split jerk x1; rest 90 seconds x5 complexes: 95, 115, 115, 123.8, 135Sets Push Press, 5 reps | 95 lbs Push Jerk, 3 reps | 95 lbs Split Jerk, 1 rep | 95 lbs 1 Rest, 1:30 Push Press, 5 reps | 115 lbs Push Jerk, 3 reps | 115 lbs Split Jerk, 1 rep | 115 lbs 1 Rest, 1:30 Push Press, 5 reps | 115 lbs Push Jerk, 3 reps | 115 lbs Split Jerk, 1 rep | 115 lbs 1 Rest, 1:30 Push Press, 5 reps | 123.8 lbs Push Jerk, 3 reps | 123.8 lbs Split Jerk, 1 rep | 123.8 lbs 1 Rest, 1:30 Push Press, 5 reps | 135 lbs Push Jerk, 3 reps | 135 lbs Split Jerk, 1 rep | 135 lbs
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Interval Run, 1 mi | 7:05
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From http://optexperience.com/blog/item/jan-4-2013 Incline DB bench clusters 3.3.3x5 (rest 10s, 3m): 50x2, 60,60,60,50Sets : rest 10 secs Incline DB Bench, 3 reps | 100 lbs Incline DB Bench, 3 reps | 100 lbs Incline DB Bench, 3 reps | 100 lbs Rest, 3 mins | 0 lbs Incline DB Bench, 3 reps | 100 lbs Incline DB Bench, 3 reps | 100 lbs Incline DB Bench, 3 reps | 100 lbs Rest, 3 mins | 0 lbs Incline DB Bench, 3 reps | 120 lbs Incline DB Bench, 3 reps | 120 lbs Incline DB Bench, 3 reps | 120 lbs Rest, 3 mins | 0 lbs Incline DB Bench, 3 reps | 120 lbs Incline DB Bench, 3 reps | 120 lbs Incline DB Bench, 3 reps | 120 lbs Rest, 3 mins | 0 lbs Incline DB Bench, 3 reps | 100 lbs Incline DB Bench, 3 reps | 100 lbs Incline DB Bench, 3 reps | 100 lbs
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http://optexperience.com/blog/item/jan-4-2013 A. Power clean clusters 1.1.1x5; rest 10 seconds/rest 3 min: 95, 135, 143.8, 143.8, 163.8Sets : rest 20 secs Power Clean, 1 rep | 95 lbs Power Clean, 1 rep | 95 lbs Power Clean, 1 rep | 95 lbs Rest, 3 mins | 0 lbs Power Clean, 1 rep | 135 lbs Power Clean, 1 rep | 135 lbs Power Clean, 1 rep | 135 lbs Rest, 3 mins | 0 lbs Power Clean, 1 rep | 143.8 lbs Power Clean, 1 rep | 143.8 lbs Power Clean, 1 rep | 143.8 lbs Rest, 3 mins | 0 lbs Power Clean, 1 rep | 143.8 lbs Power Clean, 1 rep | 143.8 lbs Power Clean, 1 rep | 143.8 lbs Rest, 3 mins | 0 lbs Power Clean, 1 rep | 163.8 lbs Power Clean, 1 rep | 163.8 lbs Power Clean, 1 rep | 163.8 lbs
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Deficit deadlift 3x5 @ 3"Sets Deadlift, 5 reps, 3 in | 225 lbs Deadlift, 5 reps, 3 in | 245 lbs Deadlift, 5 reps, 3 in | 245 lbs
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Intervals Run, 5 km | 23:54
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2 rounds, each round for time, of: 15 Thrusters, 75 lbs 10 Pull-ups Row, 500 m Resting 2 mins between each round.
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B. JM press 12-15x3; rest 2 min (https://www.youtube.com/watch?v=I2ElVaNFltQ): 75x12, 75x12, 75x12Sets Jm Press, 12 reps | 75 lbs Rest, 2 mins | 0 lbs Jm Press, 12 reps | 75 lbs Rest, 2 mins | 0 lbs Jm Press, 12 reps | 75 lbs
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A. Strict press clusters 3.3.3x5; rest 20 seconds/rest 3 min; 75, 115, 115, 123.8, 115Sets : rest 20 secs Shoulder Press, 1 rep | 75 lbs Shoulder Press, 1 rep | 75 lbs Shoulder Press, 1 rep | 75 lbs Rest, 2 mins | 0 lbs Shoulder Press, 1 rep | 115 lbs Shoulder Press, 1 rep | 115 lbs Shoulder Press, 1 rep | 115 lbs Rest, 2 mins | 0 lbs Shoulder Press, 1 rep | 115 lbs Shoulder Press, 1 rep | 115 lbs Shoulder Press, 1 rep | 115 lbs Rest, 2 mins | 0 lbs Shoulder Press, 1 rep | 123.8 lbs Shoulder Press, 1 rep | 123.8 lbs Shoulder Press, 1 rep | 123.8 lbs Rest, 2 mins | 0 lbs Shoulder Press, 1 rep | 115 lbs Shoulder Press, 1 rep | 115 lbs Shoulder Press, 1 rep | 115 lbs
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Sets Split Jerk, 1 rep | 135 lbs Split Jerk, 1 rep | 155 lbs Split Jerk, 1 rep | 175 lbs Split Jerk, 1 rep | 185 lbs Split Jerk, 0 reps | 205 lbs
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Sets Incline Bench Press, 8 reps | 115 lbs Incline Bench Press, 8 reps | 123.800003051758 lbs Incline Bench Press, 8 reps | 123.800003051758 lbs Incline Bench Press, 7 reps | 115 lbs
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You have one minute for each exercise: 5 PC (from ground), 20 DU. Try to increase weight.Sets Power Clean, 5 reps, 1 min | 135 lbs Double Under, 20 reps, 1 min | 0 lbs Power Clean, 5 reps, 1 min | 143.8 lbs Double Under, 20 reps, 1 min | 0 lbs Power Clean, 5 reps, 1 min | 143.8 lbs Double Under, 20 reps, 1 min | 0 lbs Power Clean, 5 reps, 1 min | 152.6 lbs Double Under, 20 reps, 1 min | 0 lbs Power Clean, 5 reps, 1 min | 152.6 lbs Double Under, 20 reps, 1 min | 0 lbs Power Clean, 5 reps, 1 min | 152.6 lbs Double Under, 20 reps, 1 min | 0 lbs
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395x1 afterSets Deadlift, 5 reps | 135 lbs Deadlift, 5 reps | 225 lbs Deadlift, 5 reps | 295 lbs Deadlift, 3 reps | 345 lbs
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