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Athlete Date Sort Location Workout Name Description Results
Nickolas Elson 09/09/2014 None None Collegiate
Squat 7 RM

Squat to 7rm
135-185-205-225




Complete as many rounds as possible in 15 minutes:

155 lbs Push Press 3 reps
Chin Ups 5 reps
GHD Back Extensions 10 reps

Post rounds completed to comments.		 11 rounds 16 reps
Performed as RX
Nickolas Elson 09/04/2014 None None Press 2, 2, 2, 2, 2

155-155-155-155-155

Complete 5 rounds:

185 lbs Bench Press - Max Rep

Max Height Box Jumps 3 reps
(30)		 96 reps
Performed as RX
Nickolas Elson 09/03/2014 None None Collegiate & Professional

Complete 4 rounds:

Each round consists of 3 cycles of the following:

2 Front Squats 80% of 1 RM
*used 165
10 Plate Slams 45 lbs
1 Seated rope climb (8 feet)

Rest 2 minutes between rounds.

then

3 x

Hand Stand Push Ups max reps
Supine Ring Rows max reps

*There is no time component, max reps
 2m 04s
Performed as RX
Nickolas Elson 09/01/2014 None None For time:

Squats @ Body Weight 30 reps

*subbed #165

45 lbs Plate Slams 40 reps

4:40
sage : 4:04


Rest 10 minutes then

Tabata

Assault Bike or C2 Row

Nik: 965
Sage: 885

For 20 seconds row as far as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total meters rowed.

Post times and calories rowed to comments.		 965 m
Performed as RX
Nickolas Elson 08/31/2014 None None Collegiate
Power Clean 3, 3, 3, 3, 3

165-165-185-185-185(2)-135

Complete 9 rounds for time:

50 lbs DB Thrusters 5 reps
Strict Chin Ups 5 reps
Burpees 5 reps

Post times and loads to comments.		 11m 35s
Performed as RX
Nickolas Elson 08/30/2014 None None Collegiate
Back Squat 3 RM, 1 x max reps @ 80% of 3 RM
215-225-245
10@185
Press 51 @ 90 95% of 1 RM
145-145-155-155-160
Weighted Chin Ups 5 RM
5x 8kg
Complete 6 rounds:

Plyo Push Ups max reps

10-9-8-8-8-8

20 yard Shuttle Run

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate.

*Rest as needed between efforts.

Post fastest time to comments.		 1m 00s
Performed as RX
Nickolas Elson 08/27/2014 None cf football day 1 Deadlift 5 RM
Nik 335 and 345x4
Sage 33f and 345x1

Then

Complete 8 rounds:

Sprint 40 yards

Sage 8
Nik 0

Rest 30 seconds between efforts

then

Complete as many rounds as possible in 8 minutes of:

135 lbs Power Cleans to Push Press 5 reps
Ring Dips 5 reps

 7 rounds 3 reps
Performed as RX