Warrior1 Training

Robbie — Wed, 22 Feb 2012 15:03:53 +0000

Active Rest Day

Robbie — Tue, 21 Feb 2012 12:59:08 +0000

Part 1.
10min to hit a heavy 3 Rep Deadlift.

Part 2.
3 Rounds
3 KB Swings #16/24kg
1 Chinup
5KB Swings
3 Chinups
8 KB Swings
Max Hold of top of Chinup
Rest 90 secs

Part 3.
3×10/10 Side Plank Raises
5 Sets of 10-20-30 meter Suicides/1min rest each effort

Robbie — Tue, 21 Feb 2012 12:58:30 +0000

Part 1.
10min to hit a heavy 3 Rep Deadlift.

Part 2.
3 Rounds
3 KB Swings #16/24kg
1 Chinup
5KB Swings
3 Chinups
8 KB Swings
Max Hold of top of Chinup
Rest 90 secs

Part 3.
3×10/10 Side Plank Raises
5 Sets of 10-20-30 meter Suicides/1min rest each effort

Robbie — Mon, 20 Feb 2012 17:57:45 +0000

Part 1.
10min to hit a heavy single on Back Squat

Part 2.
a.) 4 Rounds
5 Push Jerk #105/115lbs
15 Pushups
5 Box Jumps from bottom of squat @80% of 1RM
Rest 1min

b.) 50 Evil Wheels

Robbie — Mon, 20 Feb 2012 17:57:30 +0000

Part 1.
10min to hit a heavy single on Back Squat

Part 2.
a.) 4 Rounds
5 Push Jerk #105/115lbs
15 Pushups
5 Box Jumps from bottom of squat @80% of 1RM
Rest 1min

b.) 50 Evil Wheels

Robbie — Sat, 18 Feb 2012 15:22:38 +0000

Part 1.
4x400m Run or 3x500m Row
2min rest between efforts.

Part 2.
30min Mobility.

Robbie — Fri, 17 Feb 2012 17:08:38 +0000

Part 1.
Novice:
Power Clean 3RM
Intermediate:
Pendlay Row 5,5,5,5,5

Part 2.
AMRAP 8min
5 Sandbag Hang Power Clean (50% of BW)
5-10-5 Cone drill into 20inch Over Jump and Back
Sprint Back 10yds to Sandbag

Robbie — Fri, 17 Feb 2012 17:08:15 +0000

Part 1.
Novice:
Power Clean 3RM
Intermediate:
Pendlay Row 5,5,5,5,5

Part 2.
AMRAP 8min
5 Sandbag Hang Power Clean (50% of BW)
5-10-5 Cone drill into 20inch Over Jump and Back
Sprint Back 10yds to Sandbag

Robbie — Thu, 16 Feb 2012 16:21:52 +0000

Part 1.
Novice:
Front Squat 3×5
Intermediate:
Front Squat 3×12

Part 2.
10-9-8-7-6-5-4-3-2-1
Bench Press @ 85% of 5RM
Supine Ring Pullups

Part 3.
75 Situps for time

Robbie — Thu, 16 Feb 2012 16:21:28 +0000

Part 1.
Novice:
Front Squat 3×5
Intermediate:
Front Squat 3×12

Part 2.
10-9-8-7-6-5-4-3-2-1
Bench Press @ 85% of 5RM
Supine Ring Pullups

Part 3.
75 Situps for time