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Hot Dogs & Cup Cakes

Wednesday, November 18, 2015. Wave 3, Day 3. Squat clean and Jerk, 12x3 reps on the 1min @60%. 12 KB Bench press, 24kg ea. 12 Toes to bar. 1 P-bar dip ascent. 3 min handstand walk for distance. Pistols, 30 each leg, alternating. Hip back ext, 3x15 reps. Posted by Carrot Cake. Links to this post. Wave 3, Day 2. Hang Squat snatch, 10x2 reps @ 60% of 1RM snatch on the :45 second. 3x10 reps @ 75% of 1RM bench press NOT to exceed 135#(95#). Overhead barbell walking lunge. 75 Ab mat sit ups. Links to this post.

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Hot Dogs & Cup Cakes | hotdogsandcupcakes.blogspot.com Reviews
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Wednesday, November 18, 2015. Wave 3, Day 3. Squat clean and Jerk, 12x3 reps on the 1min @60%. 12 KB Bench press, 24kg ea. 12 Toes to bar. 1 P-bar dip ascent. 3 min handstand walk for distance. Pistols, 30 each leg, alternating. Hip back ext, 3x15 reps. Posted by Carrot Cake. Links to this post. Wave 3, Day 2. Hang Squat snatch, 10x2 reps @ 60% of 1RM snatch on the :45 second. 3x10 reps @ 75% of 1RM bench press NOT to exceed 135#(95#). Overhead barbell walking lunge. 75 Ab mat sit ups. Links to this post.
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1 dynamic effort wednesday
2 3 comments
3 email this
4 blogthis
5 share to twitter
6 share to facebook
7 share to pinterest
8 dynamic effort tuesday
9 floor press
10 rest 2 minutes
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dynamic effort wednesday,3 comments,email this,blogthis,share to twitter,share to facebook,share to pinterest,dynamic effort tuesday,floor press,rest 2 minutes,1 comment,max effort monday,3min amap,deload,deload friday,deload wednesday,deload tuesday
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Hot Dogs & Cup Cakes | hotdogsandcupcakes.blogspot.com Reviews

https://hotdogsandcupcakes.blogspot.com

Wednesday, November 18, 2015. Wave 3, Day 3. Squat clean and Jerk, 12x3 reps on the 1min @60%. 12 KB Bench press, 24kg ea. 12 Toes to bar. 1 P-bar dip ascent. 3 min handstand walk for distance. Pistols, 30 each leg, alternating. Hip back ext, 3x15 reps. Posted by Carrot Cake. Links to this post. Wave 3, Day 2. Hang Squat snatch, 10x2 reps @ 60% of 1RM snatch on the :45 second. 3x10 reps @ 75% of 1RM bench press NOT to exceed 135#(95#). Overhead barbell walking lunge. 75 Ab mat sit ups. Links to this post.

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hotdogsandcupcakes.blogspot.com hotdogsandcupcakes.blogspot.com
1

Hot Dogs & Cup Cakes: Wave 4, Day 4

http://hotdogsandcupcakes.blogspot.com/2015/07/wave-4-day-4.html

Friday, July 31, 2015. Wave 4, Day 4. Floor Press, 3x8 reps @ 45%. Tate Press, 3x10 reps. Upright rows, 3x10 reps @ lighter weight. Hip Back extension, 3x10 reps. Strict T2B, 3x10 reps. Posted by Carrot Cake. Subscribe to: Post Comments (Atom). What is Hot Dogs and Cupcakes? Want to jump on board and not sure where? Please send us your pictures of you performing the HD&CC programming so we can post them to our blog. Post to comments. I'll monitor you little cupcakes. Show some HD&CC luv.

2

Hot Dogs & Cup Cakes: Wave 1, Day 4

http://hotdogsandcupcakes.blogspot.com/2015/07/wave-1-day-4.html

Friday, July 10, 2015. Wave 1, Day 4. 2-board press, 7x1 rep chain. Shoulder Press, 5x5 chain. Chain rollback triceps extension, 3x8 reps. Supine ring rows, 3x5 reps additional load. With 2x24kg kettlebells, shoulder press until failure, then push press to failure, then push jerk to failure. Repeat for 2 rounds. Superman Hold. accumulate 4min. Posted by Carrot Cake. Subscribe to: Post Comments (Atom). What is Hot Dogs and Cupcakes? Want to jump on board and not sure where? Show some HD&CC luv.

3

Hot Dogs & Cup Cakes: Wave 3, Day 3

http://hotdogsandcupcakes.blogspot.com/2015/07/wave-3-day-3.html

Wednesday, July 22, 2015. Wave 3, Day 3. Hang Squat Clean, 10x3 reps @ 65% on the 1min. AMAP Press, Push Press, Push Jerk 105/75x2 sets. Do as many press as possible till failure, then without dropping do as many PP as possible, then PJ. Tabata Jumping lunges with 25/15# DB's. Double KB swing, :30on :30off x5 rounds @ 1.5kg/1kg. Hip Extensions, 3x15reps. Standing Oblique side crunch, 3x20 reps 53/35#. Posted by Carrot Cake. Subscribe to: Post Comments (Atom). What is Hot Dogs and Cupcakes?

4

Hot Dogs & Cup Cakes: Wave 3, Day 4

http://hotdogsandcupcakes.blogspot.com/2015/07/wave-3-day-4.html

Friday, July 24, 2015. Wave 3, Day 4. Behind the neck shoulder press, 7x1 rep. Then, 2x max reps Shoulder Press at 55% of 1RM BTNSP. Weighted supine ring row 3x10 reps. Then, 1 x max rep set of supine ring row w/o weight. 3 rounds for quality:. 30 handstand hold followed immediately by unbroken set of 7 HSPU. Start w/ strict HSPU and switch to kipping if fatigued. Arnold Press, 3x10 reps. Hollow hold to candlestick, 40 reps. Posted by Carrot Cake. Subscribe to: Post Comments (Atom). Show some HD&CC luv.

5

Hot Dogs & Cup Cakes: Wave 1, Day 4

http://hotdogsandcupcakes.blogspot.com/2015/08/wave-1-day-4.html

Friday, August 7, 2015. Wave 1, Day 4. Behind the neck split jerk, 9x1 reps. Then, 1x as many reps as possible of a split jerk (. From the front rack. Dumbell push press, 4x6 reps. 45 Meter walking lunge @ 60% of 1RM front squat. Weight is in the front rack position, no crossed arms. 5 burpees on the spot every time the bar is dropped. Dumbell hang muscle clean and quarter press. X30 reps @ 30#(20#) dumbells. Dynamic sit-up w/ band. Posted by Carrot Cake. Subscribe to: Post Comments (Atom).

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