Sunday 7/31/16..#1. Bench press, #2. Bench press, renegade rows, keg carries, #3. tabata abs

Wendler 5/3/1 - bench press

#2. AMRAP- 15
     10 Bench press
     10 renegade rows
     100 meter keg carry

#3. Tabata ABS - alternating
     russian twists
     sit ups



** another option- 10 rounds
     10 meter farmer carry
     5 bench press
     10 meter farmer carry
     5 deadlift

Saturday 7/30/16.... #1. Back squat, #2. AMRAP- back squat, pull ups, dubs

warm up: EMOM-10
                  odd= 12 wall balls
                  even= 12 slam balls


#1. Wendler 5/3/1 - back squat

#2. AMRAP- 12
     6 back squats
     12 pull ups
     24 dubs

friday 7/29/16... #1. Shoulder press, #2. cleans, push press,dubs,sit ups

#1. Wendell 5/3/1
     Shoulder press


#2.  For time:

1 Power Clean (80-85% of 1 RM)
1 Hang Power Clean
25/20 push press
60 Double-unders
60 Sit-Ups Ab-Mat Anchored

2 Power Clean (80-85% of 1 RM)
2 Hang Power Clean
20/15 push press
45 Double-unders
45 Sit-Ups Ab-Mat Anchored

3 Power Clean (80-85% of 1 RM)
3 Hang Power Clean
15/10 push press
30 Double-unders
30 Sit-Ups Ab-Mat Anchored

Thursday 7/28/16... EMOMS! sled push farmers walk C&J pull ups

#1. EMOM-10
     Odd- sled push
     Even- farmer walk (w/trap bar)

#2. EMOM-10
     Odd- 5 C&J
     Even- 10 pull ups

*Rest 3 minutes btw emoms

Wednesday 7/27/16..... #1. Deadlift, #2. Deadlift, push up, KB swing

#1. Wendler 5/3/1 program Week 1- deadlift

#2. Conditioning: 10 rounds
      10 deadlift
      10 push ups
      10 KB swings

Grilled Veggie Salad Platter

Write a review

Save Recipe

Print

Ingredients

1. 4 medium zucchini
2. 1 medium yellow squash
3. 1 red bell pepper
4. 1 yellow bell pepper
5. 1 red onion, thinly sliced
6. 1 lb. asparagus, ends trimmed
7. Extra virgin olive oil, for drizzling

For the sauce

1. 1/4 cup Paleo mayonnaise
2. Juice of 1 lime
3. 2 cloves garlic, crushed
4. 1 tsp cumin
5. Salt & pepper, to taste

Instructions

1. Slice the zucchini and squash in half lengthwise and then into 1/2-inch thick slices. In a medium bowl, whisk together all of the ingredients for the sauce. Season to taste with salt and pepper. Set aside.
2. Preheat the grill to low heat. Lightly drizzle the vegetables with olive oil and toss to coat. Working in batches, place the vegetables onto the grill in a single layer. Close the lid and cook for 10-12 minutes, turning once. Transfer to a serving plate and serve alongside the cumin sauce.

Notes

1. Servings: 4-6
2. Difficulty: Easy

By Rebecca Bohl (PaleoGrubs.com)

Tuesday 7/26/16.... KB swings, push press, air squats

Conditioning for time: 3 rounds

20 KB swings
40 push press
60 air squats

3 rounds for time:

20 kettlebell swings40 push press60 squa

Monday 7/25/16... #1. Wendler 5/3/1 week 1- bench press #2. Christine

#1. Week 1 (5-5-5+) 65/75/85%

Bench press: example
     35# 5reps
     40# 5reps
     50# 3 reps
     60# 5 reps
     70# 5 reps
     80# 5+ reps
* I put 90# in calculator for my 1RM


#2. Conditioning - 3 rounds for time

“Christine”
3 Rounds of
500m row
12 Bodyweight Deadlifts
21 Box Jumps


   

Wendler 5/3/1 program

Started w/ Back squats today- this is what the calculator came up with for Ruthie and me.

 1 REP MAX=

Squat:	100
Bench:	90
Deadlift:	130
OH Press:	65

Exercise

Week 1

Week 2

Week 3

Week 4 - DELOAD

Weight

Reps

Notes

Weight

Reps

Notes

Weight

Reps

Notes

Weight

Reps

Notes

Sunday	Squat	45	5		40	5		40	5		-	-
		50	5		50	5		50	5		-	-
		55	3		60	3		60	3		-	-
		65	5		70	3		75	5		40	5
		75	5		80	3		85	3		50	5
		85	5		90	3		95	1		60	5
Monday	Bench	36	5		36	5		36	5		-	-
		42	5		45	5		45	5		-	-
		50	3		54	3		54	3		-	-
		59	5		63	3		68	5		36	5
		68	5		72	3		77	3		45	5
		77	5		81	3		86	1		54	5
Wednesday	Deadlift	52	5		52	5		52	5		-	-
		61	5		65	5		65	5		-	-
		72	3		78	3		78	3		-	-
		85	5		91	3		98	5		52	5
		98	5		104	3		111	3		65	5
		111	5		117	3		124	1		78	5
Friday	OH Press	26	5		26	5		26	5		-	-
		31	5		33	5		33	5		-	-
		36	3		39	3		39	3		-	-
		42	5		46	3		49	5		26	5
		49	5		52	3		55	3		33	5
		55	5		59	3		62	1		39	5