Nugent Coaching Systems

No benching pics, but this should suffice

5:15 AM – Wakeup

5:45 AM – Walk out to garage, coffee in hand.

6:00 AM – Get started on this:

• Reps  x  Weight
• Warm-up:

• 5  x  70
• 5   x 90
• 3    x 105
• 5-3-1:

• 5    115
• 5    135

• 14    150
• Theoretical Max    219.93

For the accessory lifting (Boring but Big):

5 sets of 10 reps at 95 – Bench

2 sets of 10 TRX Body Rows (TRX was vertical)

3 sets of 10/10 Kroc Rows (62# Kettlebell)

Can’t say enough how great this felt to get it done and in before the day started!

WOD: Wagon Run!

Results:

Compare to: 17SEP2009:

Warm-up:

• 400 yd run
• 20 TGU’s

20 minutes AMRAP:

• 20 Back extensions (or TRX Hamstring crunches with hip lift)
• 100 yd run
• 20 Pull-ups (or TRX body row)
• 100 yd run
• 20 Squat Jumps
• 100 yd run
• 20 KB Swings (russian style)

Average count is 3 rounds.  If you push hard you can get4 rounds.  But you have to be willing to LIVE in the pain cave for nearly all of those 20 minutes…

Tuesdays and Thursdays at 6am find me at CrossFit San Jose!

Main site WOD’s and some you’ve never seen before.  Check it out or contact me for alternate training times!