Are you the publisher? Claim or contact us about this channel


Embed this content in your HTML

Search

Report adult content:

click to rate:

Account: (login)

More Channels


Channel Catalog


(Page 1) | 2 | newer

    0 0
  • 09/06/12--05:10: Wednesday: 120912 (4-3)
  • WEEK 4: Day: 3 Olympic Weightlifting: 3-Position Power Snatches (floor, knee, hang): 70% of 1RM x 1 rep x 8 sets (#) ME Upper Body: Bench Press (bands or chains optional): Find 1RM Assistance: A1: Back Exercise A2: Shoulders Exercise B1: Triceps Exercise B2: Core Exercise MetCon: For time: 21-15-9: Sumo Deadlift High Pulls 75/55# […]

    paulosantos0922paulosantos0922

    0 0
  • 09/14/12--04:20: Saturday: 120922 (1-5)
  • WEEK 1: Day: 5 Optional Olympic Weightlifting: EMOM 6: 3-Position Power Cleans (floor, knee, hang): 6×1 (#) ME Upper Body: Bench Press: Find 1RM Assistance: Triceps Exercise: 4-5×8-12 Back Exercise: 4-5×8-12 Shoulders Exercise: 4-5×8-12 Optional Post WOD: Triceps Exercise: 2-3×8-12 See EXERCISE PAGE for list of Assistance Exercises.Filed under: ME Upper, Olympic Weightlifting Tagged: 3-Position […]

    paulosantos0922paulosantos0922

    0 0
  • 11/21/12--05:00: Sunday: 121125 (1-1)
  • WEEK 1: Day: 1 ME Upper Body: 1. Bench Press: Find 1RM Accessory: 2. Shoulder/Triceps Exercise: 4-5×5-20 or Work up to a Heavy 3-5 3. Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 Assistance: 4. Triceps Exercise: 2-3×5-20 5. Back Exercise: 2-3×5-20 6. Shoulders Exercise: 2-3×5-20 See EXERCISE PAGE for list of Assistance […]

    paulosantos0922paulosantos0922

    0 0
  • 01/04/13--05:00: Monday: 130107 (1-1)
  • WEEK 1: Day: 1 ME Upper Body: 1. Bench Press: Find 1RM Accessory: 2. Shoulder/Triceps Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#) 3. Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#) Assistance: 4. Triceps Exercise: 2-3×5-20 (#) 5. Lats Exercise: 2-3×5-20 (#) 6. Shoulders Exercise: 2-3×5-20 (#) See EXERCISE […]

    paulosantos0922paulosantos0922

    0 0
  • 03/08/13--06:00: Wednesday: 130313 (1-1)
  • WEEK 1: Day: 1 ME Upper Body: Bench Press: Find 1RM Accessory: Triceps Exercise: Work up to a Heavy 3-5 (#) Back Exercise: Work up to a Heavy 3-5 (#) Assistance: Chest/Shoulders Exercise: 2-3×5-20 (#) Lats/Rear Delts Exercise: 2-3×5-20 (#) Triceps Exercise: 2-3×5-20 (#) See EXERCISE PAGE for list of Exercises.Filed under: ME Upper Tagged: […]

    paulosantos0922paulosantos0922

    0 0
  • 05/19/13--06:10: Sunday: 130526 (1-3)
  • WEEK 1: Day: 3 ME Upper: 1. Bench Press: Find 1-3RM (#) Accessory: 2. Press Exercise 3. Back Exercise MetCon: 3 RFT: 5 Man Makers 35/25# 200 Meter Run Post time to comments: Assistance: 4. Triceps Exercise 5. Biceps ExerciseFiled under: ME Upper, MetCon Tagged: 200 Meter Run, Bench Press, Man Maker, ME Upper

    paulosantos0922paulosantos0922

    0 0
  • 02/21/14--06:00: Monday: 140224 (1-1)
  • HE Upper: Bench Press (Flat, Incline, or Decline): 80%x3x3 (#) Drop Set: 70%x8x1 (#) RE Upper: Press (Regular, Push, or Seated): 2×5-20 (#) Close Grip Bench Press (Flat, 2-3 Board, Decline, Incline, or Floor): 2×5-20 (#) Lat Pulldowns or Pullups (Regular, Close, Neutral, Reverse, or Wide Grip): 2×5-20 (#) Rows (Barbell, Chest Supported, Dumbbell, Iso-Lateral, […]

    paulosantos0922paulosantos0922

    0 0
  • 05/16/14--06:10: Wednesday: 140521 (1-3)
  • Olympic Weightlifting: 3×3 (1 top set) Snatch (RPE 7) Strength: 5×5 (1 top set) Bench Press (RPE 7) Assistance A: Pick One (4×2-6) Barbell or Dumbbell Press Board Bench Press Close-Grip Bench Press Floor Press Incline Barbell Press Paused Bench Press (2 seconds or more) Reverse Band Board Press Speed Bench (Bands Down or Chains) […]

    paulosantos0922paulosantos0922

    0 0
  • 05/23/14--06:10: Wednesday: 140528 (2-3)
  • Olympic Weightlifting: 2×2 (1 top set) Snatch (RPE 7) Strength: 4×4 (1 top set) Bench Press (RPE 7) Assistance A: Pick One (4×2-6) Barbell or Dumbbell Press Board Bench Press Close-Grip Bench Press Floor Press Incline Barbell Press Paused Bench Press (2 seconds or more) Reverse Band Board Press Speed Bench (Bands Down or Chains) […]

    paulosantos0922paulosantos0922

    0 0
  • 05/30/14--06:10: Wednesday: 140604 (3-3)
  • Olympic Weightlifting: 50%x1x5 Snatch (RPE 5) Strength: 50%x1x5 Bench Press (RPE 5) Assistance A: Pick One (2×2-6) Barbell or Dumbbell Press Board Bench Press Close-Grip Bench Press Floor Press Incline Barbell Press Paused Bench Press (2 seconds or more) Reverse Band Board Press Speed Bench (Bands Down or Chains) Touch-and-Go Bench Press Weighted Dip Assistance […]

    paulosantos0922paulosantos0922

    0 0
  • 08/22/14--06:25: Saturday: 140830 (1-6)
  • Olympic Weightlifting: 3×3 (1 Top Set) (RPE 6) Snatch: (#) Clean + Jerk (1+1): (#) Strength: 5×5 (1 Top Set) (RPE 6) Back Squat: (#) Bench Press: (#) Conditioning: 3 Mile Slow Run. Post time to comments:Filed under: Conditioning, Olympic Weightlifting, Strength Tagged: Back Squat, Bench Press, Clean + Jerk, Slow Run, Snatch

    paulosantos0922paulosantos0922

    0 0
  • 09/06/12--05:10: Wednesday: 120912 (4-3)
  • WEEK 4: Day: 3 Olympic Weightlifting: 3-Position Power Snatches (floor, knee, hang): 70% of 1RM x 1 rep x 8 sets (#) ME Upper Body: Bench Press (bands or chains optional): Find 1RM Assistance: A1: Back Exercise A2: Shoulders Exercise B1: Triceps Exercise B2: Core Exercise MetCon: For time: 21-15-9: Sumo Deadlift High Pulls 75/55# […]

    paulosantos0922paulosantos0922

    0 0
  • 10/17/14--06:25: Saturday: 141025 (1-6)
  • Weightlifting: 3×3 (1 top set) (RPE 6) Snatch: Clean + Jerk (1+1): Strength: 5×5 (1 top set) (RPE 6) Bench Press: Back Squat:Filed under: Strength, Weightlifting Tagged: Back Squat, Bench Press, Clean + Jerk, Snatch

    paulosantos0922paulosantos0922

    0 0
  • 10/24/14--06:25: Saturday: 141101 (2-6)
  • Weightlifting: 2×2 (1 top set) (RPE 6) Snatch: Clean + Jerk (1+1): Strength: 4×4 (1 top set) (RPE 6) Bench Press: Back Squat:Filed under: Strength, Weightlifting Tagged: Back Squat, Bench Press, Clean + Jerk, Snatch

    paulosantos0922paulosantos0922

    0 0
  • 10/31/14--06:20: Saturday: 141108 (3-6)
  • Weightlifting: 50%x1x5 (RPE 6) Snatch: Clean + Jerk (1+1): Strength: 50%x1x5 (RPE 6) Bench Press: Back Squat:Filed under: Deload, Strength, Weightlifting Tagged: Back Squat, Bench Press, Clean + Jerk, Deload, Snatch

    paulosantos0922paulosantos0922

    0 0
  • 08/20/16--18:00: Sunday: 160821 (1-2)
  • Warm-up: Strength: Bench Press: Work up to x5 @9 RPE MetCon: 5 RFT: 10 Pullup 5 Bench Press (Use 90% of above) Post time and load to comments:Filed under: Gymnastic, Strength Tagged: Bench Press, Pullup

    paulosantos0922paulosantos0922

    0 0
  • 08/29/16--18:00: Tuesday: 160830 (1-11)
  • Warm-up: Strength: Bench Press: Work up to x3 @9 RPE MetCon: 4 RFT: 3 Bench Press (Use 90% of above) 6 Burpee 9 Pullup Post time and load to comments:Filed under: Conditioning, Gymnastic, Strength Tagged: Bench Press, Burpee, Pullup

    paulosantos0922paulosantos0922

    0 0
  • 09/06/16--18:00: Wednesday: 160907 (2-7)
  • Warm-up: Strength: Bench Press: Work up to x5 @9 RPE MetCon: AMRAP 20: 10 Toes-to-Bar 5 Bench Press (Use 90% of above) 800m Run Post total number of rounds and load to comments:Filed under: Conditioning, Gymnastic, Strength Tagged: 800m Run, AMRAP, Bench Press, Toes-to-Bar

    paulosantos0922paulosantos0922

    0 0
  • 09/08/16--18:00: Friday: 160909 (2-9)
  • Warm-up: Strength: Bench Press: Work up to x3 @9 RPE (Load Drop) 4-6% Fatigue Post load to comments:Filed under: Strength Tagged: Bench Press

    paulosantos0922paulosantos0922

    0 0
  • 09/22/16--18:00: Friday: 160923 (3-3)
  • Warm-up: Strength: Bench Press: Work up to x4 @9 RPE MetCon: 5 RFT: 400m Run 6 Strict Pullup 4 Bench Press (Use 90% of above) Post time and load to comments:Filed under: Conditioning, Gymnastic, Strength Tagged: 400m Run, Bench Press, Strict Pullup

    paulosantos0922paulosantos0922

(Page 1) | 2 | newer