8-20
For time:150 Wallball shots, 20 pound ball.... 45# Thrusters
11:43
Friday, August 21, 2009
DUers and Sit-ups
8-17
Double-under for 2 minutes... 50
Sit-up for 2 minutes... 39
Double-under for 90 seconds... 39
Sit-up for 90 seconds... 30
Double-under for 1-minute... 30
Sit-up for 1-minute... 20
Double-under for 30 seconds... 20
Sit-up for 30 seconds... 13
Jumps with hand motions and no rope = 139
Sit-ups = 102
Total = 241
Double-under for 2 minutes... 50
Sit-up for 2 minutes... 39
Double-under for 90 seconds... 39
Sit-up for 90 seconds... 30
Double-under for 1-minute... 30
Sit-up for 1-minute... 20
Double-under for 30 seconds... 20
Sit-up for 30 seconds... 13
Jumps with hand motions and no rope = 139
Sit-ups = 102
Total = 241
Sunday, August 16, 2009
"Ryan"
8-16
Five rounds for time of:
7 Muscle-ups... 4 pull-ups, 4 dips x 7
21 Burpees... touched top of tall rack
36:05
Five rounds for time of:
7 Muscle-ups... 4 pull-ups, 4 dips x 7
21 Burpees... touched top of tall rack
36:05
Pull-ups per minute
8-13
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
15 minutes (rounds) + 8 pull-ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
15 minutes (rounds) + 8 pull-ups
"Linda"
8-12
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
38:48
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
38:48
4 800's for time
8-10
Four rounds, each for time of:800 meter run
Rest as needed between efforts.
1. 4:38
2. 4:43
3. 4:38
4. 4:35
5. 4:32
Ran on treadmill in the am before school with minimal rest between
Four rounds, each for time of:800 meter run
Rest as needed between efforts.
1. 4:38
2. 4:43
3. 4:38
4. 4:35
5. 4:32
Ran on treadmill in the am before school with minimal rest between
Monday, August 10, 2009
"Tabata Something Else"
8-9
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 (used a 4x6 brace on swing set) 57
58 on 5-1
Push-ups 174 (PR)
118 on 5-1
Sit-ups 64 (PR)
52 on 5-1
Squats 113 (full range of motion)
146 on 5-1 (not so much)
TOTAL: 408 (PR)
374 on 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 (used a 4x6 brace on swing set) 57
58 on 5-1
Push-ups 174 (PR)
118 on 5-1
Sit-ups 64 (PR)
52 on 5-1
Squats 113 (full range of motion)
146 on 5-1 (not so much)
TOTAL: 408 (PR)
374 on 5-1
Deadlift 5x5
8-8
Deadlift 5-5-5-5-5 reps
ALL RAW... no belt or wraps
225
275
315
365
385
405... grip was starting to slip and was thinking about ripping calluses instead of rolling my hips through at the top
Deadlift 5-5-5-5-5 reps
ALL RAW... no belt or wraps
225
275
315
365
385
405... grip was starting to slip and was thinking about ripping calluses instead of rolling my hips through at the top
L-Pull-ups & Rope Climb
8-6
Three rounds for time of:
21 L-Pull-ups15 ft. .... tuck pull-ups
L-rope climb, 3 ascents ... used rope over pu bar alt high and low right and left
had to be assisted for basically all three sets, arms got a good burn but did not feel it in my back
8:37
Three rounds for time of:
21 L-Pull-ups15 ft. .... tuck pull-ups
L-rope climb, 3 ascents ... used rope over pu bar alt high and low right and left
had to be assisted for basically all three sets, arms got a good burn but did not feel it in my back
8:37
Thursday, August 6, 2009
Row, Burpies, 400M
8-5
Three rounds for time of:
Row 500 meters... 45# KB SDLHP x 50
21 Burpees
Run 400 meters
25:50 PR (28:00 on 4-11)
Burpies SUCK!!
Three rounds for time of:
Row 500 meters... 45# KB SDLHP x 50
21 Burpees
Run 400 meters
25:50 PR (28:00 on 4-11)
Burpies SUCK!!
"Fight Gone Bad!"
8-4
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)... 45# Thrusters
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)... 45# KB Swings
Thrusters: 1.) 30 2.) 15 3.) 15 = 60
SDLHP: 1.) 22 2.) 20 3.) 14 = 56
Box Jumps: 1.) 13 2.) 13 3.) 11 = 37
Push Press: 1.) 25 2.) 27 3.) 33 = 85
KB Swings: 1.) 23 2.) 26 3.) 21 = 70
Total = 308
Could have pushed it harder throught the second half of the first set... 1st day back from vacation in Branson and took 3 days off
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)... 45# Thrusters
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)... 45# KB Swings
Thrusters: 1.) 30 2.) 15 3.) 15 = 60
SDLHP: 1.) 22 2.) 20 3.) 14 = 56
Box Jumps: 1.) 13 2.) 13 3.) 11 = 37
Push Press: 1.) 25 2.) 27 3.) 33 = 85
KB Swings: 1.) 23 2.) 26 3.) 21 = 70
Total = 308
Could have pushed it harder throught the second half of the first set... 1st day back from vacation in Branson and took 3 days off
Saturday, August 1, 2009
Back Squats 7x1
8-1
Back Squat 1-1-1-1-1-1-1 reps
Used blue bag to go ATG, no belt, no wraps
275
315
335
365
395
415.. PR (405 on 6-10)
425.. tight spot
225x10 ATG
Back Squat 1-1-1-1-1-1-1 reps
Used blue bag to go ATG, no belt, no wraps
275
315
335
365
395
415.. PR (405 on 6-10)
425.. tight spot
225x10 ATG
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