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Athlete Date Sort Location Workout Name Description Results
Doug Decker 02/05/2013 Vertical Limit Fitness 2.5.13 Back Squat
5x5		 230 lbs
Performed as RX
Doug Decker 02/05/2013 Vertical Limit Fitness 2.5.13 Back Squat
5x5		 230 lbs
Performed as RX
Doug Decker 02/01/2013 Vertical Limit Fitness Clean and Jerk 12 minutes to establish 1RM Clean and Jerk 215 lbs
Performed as RX
Doug Decker 02/01/2013 Vertical Limit Fitness 2.1.13 EMOTM 10 minutes
C&J x2 at 75-80% 1RM		 185 lbs
Performed as RX
Doug Decker 01/31/2013 Vertical Limit Fitness 1.31.13 5 Rounds For Time
10 OH Squat (95/65)
5 Muscle Ups		 13m 55s
Performed as RX
Doug Decker 01/28/2013 Vertical Limit Fitness 1.28.13 5RFT
10 HPC (95/65)
15 Knees to Elbows
20 DU		 9m 21s
Performed as RX
Doug Decker 01/24/2013 Vertical Limit Fitness Strict Press 1,1,1 115,130,145 lbs
Performed as RX
Doug Decker 01/24/2013 Vertical Limit Fitness Push Press 1,1,1 175,185,200 lbs
Performed as RX
Doug Decker 01/18/2013 Vertical Limit Fitness Deadlift 1,1,1,1,1,1,1 225,,285,305,330,340,350,360 lbs
Performed as RX
Doug Decker 01/14/2013 Vertical Limit Fitness 1.12.13 5 RFT
400m run
15 K2E
10 Barbell Reverse Lunges (95/65)
15 Pullups		 22m 53s
Performed as RX
Doug Decker 01/14/2013 Vertical Limit Fitness 1.14.13 3 RFT
50 KB Swings (55/35)
10 Deadlifts (BW)
20 Box Jumps (20/16)		 13m 40s
Performed as RX
Doug Decker 01/11/2013 Vertical Limit Fitness Back Squat 1,1,1,1,1,1,1 185,225,255,275,285,295,305 lbs
Performed as RX
Doug Decker 01/09/2013 Vertical Limit Fitness 1.9.13 For Time
Team 5K row
(Switch every 500m)
1 member rows
1 members holds plank
1 member rests
 19m 43s
Performed as RX
Doug Decker 01/07/2013 Vertical Limit Fitness 1.7.13 AMRAP 12 minutes
10 wallballs
10 KB Swings
10 Mountain Climbers		 8 rounds 10 reps
Performed as RX
Doug Decker 01/02/2013 Vertical Limit Fitness Bear Complex 3-5 Rounds for load
Complete 7 sets of the sequence without putting the barbell down)
Clean
Front Squat
Push Press
Back Squat
Push Press
 85,95,115,125,135(3reps only) lbs
Performed as RX
Doug Decker 12/31/2012 Vertical Limit Fitness 12.31.12 10 Rounds For Time
10 Wallball
10 Box Jumps		 8m 54s
Performed as RX
Doug Decker 12/27/2012 Vertical Limit Fitness 12.26.12 3 RFT
20 Wallballs
20 Pullups
20 Burpees
20 Box Jumps
20 K2E
Row 20 Calories		 25m 52s
Performed as RX
Doug Decker 12/18/2012 Vertical Limit Fitness 12.18.12 EMOTM 8 minutes
2 x Deadlifts @ 80%
then
For Time
10 Deadlifts @ bodyweight
10 Anchored Military situps
8 DL @ BW
20 AMSU
6 DL @ BW
30 AMSU
4 DL @ BW
40 AMSU
2 DL @ BW
50 AMSU		 5m 47s
Performed as RX
Doug Decker 12/12/2012 Vertical Limit Fitness Deadlift 1,1,1,1,1 135,225,275,315,335 lbs
Performed as RX
Doug Decker 12/11/2012 Vertical Limit Fitness J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 20m 09s
Performed as RX
Doug Decker 12/10/2012 Vertical Limit Fitness 12.10.12 3 rounds for time
10 Thrusters (135/95)
50 Double Unders		 6m 49s
Performed as RX
Doug Decker 12/10/2012 Vertical Limit Fitness Box Jump Max Height Box jump 52 in
Performed as RX
Doug Decker 12/05/2012 Vertical Limit Fitness 12.5.12 For Time
21-15-9
Pullups
OH Squat (95/65)		 5m 03s
Performed as RX
Doug Decker 12/04/2012 Vertical Limit Fitness 12.4.12 Death by Clean and Jerk
Minute 1, 1 rep
Minute 2, 2 reps
Minute 3, 3 reps
continue until you can no longer make the reps per minute		 55 reps
Performed as RX
Doug Decker 12/03/2012 Vertical Limit Fitness 12.3.12 For Time
21-15-9
HSPU
OH Walking Lunge (45/25#)
KB Swings (70/55#)		 8m 30s
Performed as RX
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