Tuesday, 5-26
Back squat, 1 rep... 505
Shoulder Press, 1 rep... 245
Deadlift, 1 rep... 500
1250
Tuesday, May 26, 2009
Monday, May 25, 2009
"Michael"
Friday, 5-22
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
27:59 PR (33:32 on 4-24)
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
27:59 PR (33:32 on 4-24)
Friday, May 22, 2009
"Twins"
Thusday, 5-21
Two rounds, of each couplet, for time of:
750 meter Row... 45# KB SDLHP
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
23:38
Two rounds, of each couplet, for time of:
750 meter Row... 45# KB SDLHP
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
23:38
Wednesday, May 20, 2009
Body Wt. Bench & Row
Tuesday 5-19
For time:
Row 500 meters... 45# KB SDLHP x 50
Body weight Bench press, 30 reps
Row 1000 meters... 45# KB SDLHP x 100
Body weight Bench press, 20 reps
Row 2000 meters... 45# KB SDLHP x 200
Body weight Bench press, 10 reps
22:18 (BP in one set each round)
For time:
Row 500 meters... 45# KB SDLHP x 50
Body weight Bench press, 30 reps
Row 1000 meters... 45# KB SDLHP x 100
Body weight Bench press, 20 reps
Row 2000 meters... 45# KB SDLHP x 200
Body weight Bench press, 10 reps
22:18 (BP in one set each round)
Monday, May 18, 2009
5 Rds; Lunges, Box Jumps, Pull-ups
Monday, 5-18
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
34:45
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
34:45
"Cindy"
Friday 5-15
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
19 Rounds PR (13 on 2-9)
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
19 Rounds PR (13 on 2-9)
Friday, May 15, 2009
3-5-7 Pull-ups
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
19 sets
35# 1-5
25# 6-10
42:00
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
19 sets
35# 1-5
25# 6-10
42:00
"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
54:02
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
54:02
Tuesday, May 5, 2009
Friday, May 1, 2009
"Elizabeth"
Thursday, 4-30
21-15-9 reps of:
Clean 135 pounds... Power Cleans
Ring dips... 63-45-27 regular dips
Clock did not start until 2nd set
9:02
21-15-9 reps of:
Clean 135 pounds... Power Cleans
Ring dips... 63-45-27 regular dips
Clock did not start until 2nd set
9:02
"Tabata Something Else"
Friday, 5-1
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Pull-ups 58
Push-ups 118
Sit-ups 52
Squats 146
374 Total
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Pull-ups 58
Push-ups 118
Sit-ups 52
Squats 146
374 Total
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