June 2008 Archives

Deadlift 3-3-3-3-3
Shoulder Press 3-3-3-3-3

Row for time:
200m spring/100m light paddle x 5

Post weights used and time to comments.

Run 5K for time

 

 

Have a great weekend. See you Monday

Run forward for 0.5 Miles

Run backward for 0.25 Miles

2 rounds for time

Will - 15.40

Justin - 15.22

Brenda - 18.08

Dawn - 19.51

This was weird but gets the back of your legs.

 

 

Max rep on back squat.

Will - 285Ib This is 50Ib heavier than last time. GREAT JOB

Justin - 245Ib

Dawn - 95Ib

Brenda - 75Ib

 

As many rounds as you can in 15 minutes of;

 

10 x push-ups

10 x jump squats

 

 

 

 

Will - 15 rounds

Brenda - 13 rounds

Suzanna - 13

This was a tough one but a lot of fun - enjoy!

BUDDY WORKOUT

 

One of you rows 500m as fast as you can, the other does push-ups until you are done then you switch.

4 rounds

 

 

Yes, I am doing push-ups with you tomorrow :-)

3 rounds for time:
21 situps
15 power cleans, 135(95)lbs
9 ring dips

Post time to comments.

5 rounds for time:
15 dumbbell push press, 20% BW
15 one arm overhead DB lunge
15 burpees

Post time to comments.

Deadlift 5-5-5-5

3 rounds for time:
10 Kettlebell swings, 55(35)lbs
10 KB high pulls, 55(35)lbs
10 box jumps, mid-thigh
10 clap pushups

Post weights and times to comments.

As many rounds in 20 minutes of:
10 thrusters, 65(45)lbs
10 pullups

Post rounds to comments.

150 Thrusters for time

" I haven't been that close to throwing up in a long time"

BE WARNED

 

Will w/ 65Ib 15.07

Justin w/ 65Ib 18.05

Dawn w/ 30Ib 18.16

Brenda w/ 25Ib 16.51

 

Fantastic job to all. Especially Will - Great time!!!!

 

 

7 rounds for time;

10 x 1 legged squat ( 10 each leg on a box for full range)

12 ring dips

15 pull - ups or ring rows

 

Teams of 2. Both do full workout. Time is for the team finishing not individual.

 

 

 

 

Brenda & Dawn - 16.03 (bar dips & ring rows)

Rose & Glenn - 14.47 (bar dips & ring rows)

Will & Justin - 25.10 Ring dips and full pull-ups

FOR TIME;

50 x Jump squats,

50 x KB swings

50 x Jump lunges

50 x Push-ups

50 x Slamballs

50 x Burpees

 

 

 

Brenda - 8.39

Suzanna - 8.28

Brandon - 10.09

Overhead Squat -  Work on technique and take up to a medium weight single.

5 rounds for time:
10 Overhead squats, 65(45)lbs
10 Overhead lunges, 65(45)lbs
10 Sumo deadlift high pulls, 65(45)lbs

Post time to comments.

Work on L pullup progressions:
1. Knees to elbows
2. L-hangs
3. L pullups

3 rounds for time:
15 kipping pullups
20 1-arm DB snatches, 20% BW (10 each hand)

Yesterday was pretty brutal, so today's workout is a bit lighter and more recovery oriented.  Get a good warmup in, then hit the workout.

5 rounds for time:
10 Power Cleans, 95(65)lbs
15 pushups

Post time to completion to comments.

Deadlift 3-3-3-3-3
Turkish Get-Ups 5 reps x 4sets ( 2 sets of 5 on each side)

For time:
150 barbell thrusters, 75(45)lbs

---------------------------------------------
Excellent article by Jon Gilson at Again Faster:

Tim Russert is dead.  The suffer-no-bullshit anchor of "Meet the Press" had a massive coronary on Friday at the too-soon age of 58.  

This was a guy you liked for the same reason you liked Die Hard-era Bruce Willis.  He was funny, he was aggressive, and he saw right through your front.  The only way you got off Tim's hook was to tell the truth, own up to your argument, and admit your shortcomings.  I routinely felt sorry for his Sunday morning guests—they'd stumbled into a maze where the Minotaur was impossibly smart and every passage was a dead end.

Unfortunately, the otherwise brilliant Mr. Russert fell prey to the plague of the intellectual class, treating his body as an inconsequential vessel for his rock star brain. ...Continue Reading

Overhead Squat 5-3-3-2-2

As many rounds in 5 minutes:
3 One arm Kettlebell swings, 30% BW
3 One arm push jerks, 30% BW
2 Overhead lunges

Switch arms every round.  Substitute one arm dumbbell snatches if you don't have a kettlebell or are not comfortabe with a one handed swing.  Post rounds completed to comment.s

As many rounds in 20 minutes of:
15 pullups
30 pushups
45 squats

Post rounds completed to comments.

Snatch technique work:
1.  Overhead squat
2.  Snatch Land (PVC bar locked out overhead, drop and land in an OHS)
3.  Snatch Drop (bar starts on back, drop into an overhead squat from there)
4.  Snatch Balance
5.  Tall Snatch
6.  Hang Snatch
7.  Snatch from above the knees
8.  Snatch from below the knees
9.  Snatch from mid-shin

After this we'll throw in the sequence of:
1.  Dip and Shrug
2.  Dip and High Pull
3.  Dip and Muscle Snatch
This will help develop the proper arm movement.

From here, we'll just practice squat snatches with light weight.  This is my new protocol for teaching squat snatches, and it worked out well for the morning class.

Back Squat 5-5-5-5
Shoulder Press 5-5-5-5

4 rounds for time:
20 one-arm DB split snatch (10 each hand)
20 situps

Work on rowing technique, then row 500m as fast as you can.

21-15-9 for time:
Pullups
Kettlebell swings,55(35)lbs
Wall ball shots, 20(10)lbs

Post time to comments.