Lift Strong Run Fast

Get ready for another great week of training at LSRF

Scott — Mon, 09 Apr 2012 02:07:04 +0000

Thursday March 15 2012 LSRF Workout

Scott — Fri, 16 Mar 2012 03:04:53 +0000

Band bench press 8 x 3

A1. Bench press 3 x 15

A2. D.B. upright row 3 x 15

AMRAP in 12 min. of:

Burpee x 5

Pull up x 7

Dip x 9

Tuesday March 14 2012 LSRF Workout

Scott — Wed, 14 Mar 2012 12:48:10 +0000

Push press 5 x 5

A1. Chin up 3 x 10

A2. 1 arm D.B. bench 3 x 12

B1. Fat grip B.B. bent row 3 x 10

B2. D.B. curl and press 3 x 1o

C1. Tricep work 3 x 20

C2. Ab work 3 x 20

Monday March 12 2012 LSRF Workout

Scott — Tue, 13 Mar 2012 01:34:18 +0000

D.L. 3 x 20

Rev. B.B. lunge 3 x 10

3 rounds for time of:

Box jump x 30

Run x 200m

Goblet squat x 15

M=24″/50lbs W=18″/35lbs

Tuesday March 6 2012 LSRF Workout

Scott — Wed, 07 Mar 2012 02:39:38 +0000

Decline bench press 5 x 5

A1. Wide grip pull up 3 x 12

A2. Close grip push up 3 x 25

B1. Swiss bar bent row 3 x 15

B2. Wide grip B.B. press 3 x 10

C1.Tricep work 3 x 20

C2. Ab work 3 x 20

Monday March 5 2012 LSRF Workout

Scott — Tue, 06 Mar 2012 03:07:48 +0000

Front squat with chains 10 x 2

Low bar prowler 3 x 50yd

3 rounds for time of:

Run x 200m

Squat x 50

Run x 200m

K.B. american swing x 25

Wednesday Feb. 29 2012 LSRF Workout

Scott — Thu, 01 Mar 2012 02:28:11 +0000

3 Rounds of:

Run x Death loop

Burpee x 25

Butterfly sit up x 50

Double unders x 75

Tuesday Feb. 28 2012 LSRF Workout

Scott — Wed, 29 Feb 2012 03:32:38 +0000

Seated B.B.O.H. press 5 x 3

A1. Kipping pull up 3 x 20

A2. D.B. alt. bench press 3 x 20

B1. B.B. shrug 3 x 20

B2. Wide grip push up 3 x 25

C1. Tricep work 3 x 20

C2. Ab work 3 x 20

Monday Feb. 27 2012 LSRF Workout

Scott — Tue, 28 Feb 2012 02:46:38 +0000

Fat grip D.L. with chains 8 x 3

A1. Plate swings w/ rotation 3 x 20

A2. Weighted back ext. 3 x 20

On the min. every min. for 15 min. of:

Jumping split lunge x 12

D.B. thruster x 10

Tuesday Feb. 21 2012 LSRF Workout

Scott — Wed, 22 Feb 2012 01:43:04 +0000

Rev. Band Bench x 1rm

A1.Strict pull up 3 x 12

A2.K.B.O.H press 3 x 10

B1.B.B. upright row 3×15

B2.Dips 3 x 20

C1.Tricep work 3 x 20

C2.Ab work 3 x 20