August 2008 Archives

6 rounds for time:
15 KB swings
15 KB hang high pulls
15 1 arm DB snatches

Rest for 5 minutes, then.......

2 rounds:
1 min front plank
30s side plank, left side
30s side plank, right side

Post time to comments.

Front Squat 10-10-10-10

4 rounds for time:
250m row
10 pullups
10 DB thrusters, 35(20)lbs

Post time to comments.

5 rounds for time:
150 rope jumps
20 KB swings, 55(35)lbs
15 pushups

After that (not for time):
3 rounds:
10 Overhead situps, 15(10)lb med ball
20 Russian twists, 15(10)lb med ball

Post time to comments.

2 rounds for time:

• 5 Walking lunge steps + 5 Push Press, (35)20lbs.  Travel 80 yards total.
• 1/4 mile run

Post time to comments.

10 rounds for time, 135(85)lbs:
10 Deadlifts
10 Push Presses
10 Overhead Squats

Post time to comments.

Weightlifting Shoes from VS Athletics.  I have no connection to this company, people have been asking me about where to order shoes.  I've heard some pretty good feedback about them.  They are comparable to the Do-wins, which are normally $90-$125.

Warmup:
50 rope jumps
15 KB swings, 35(20)lbs
75 rope jumps
15 KB swings, 35(20)lbs
100 rope jumps
15 KB swings, 25(20)lbs
NOT FOR TIME, take it easy and warm up

Deadlift 1-1-1-1

3 rounds for time:
20 1 arm KB swings, 35(20)lbs (10 each arm)
20 situps
10 burpees

15-12-9 for time:
Thruster, 135(95)lbs
Muscle-ups

Post time to comments.

Hang Squat Clean 2-2-2-2-2

For time:
50 burpees

Post weights on the clean and time for the burpees to comments.

For time:
-8 rounds of:
  5 DB Push Presses, 55(35)lbs
  5 DB Front Squats, 55(35)lbs
  5 DB Lunge steps (keep DBs racked at shoulders), 55(35)lbs
-then row 500m

Total time is for 8 rounds plus the row.  Post time to comments.

Back squat 5-5-5-5-5
Press 5-5-5-5-5

3 rounds for time:
15 KB swings, 55(35)lbs
15 pullups
15 weighted situps (hold your kettlebell to your chest and anchor your feet)

Post times weights and times to comments.

6 rounds for time:
3 Power snatches, 95(65)lbs
9 Overhead squats, 95(65)lbs
12 Sumo deadlift high pulls, 95(65)lbs

Post time to comments.

Jon Gilson at Again Faster has another great video series, this time on foam rolling.  I use the foam roller for recovery between workout sessions on an almost daily basis.


Foam Rolling: Part I from Patrick Cummings on Vimeo.


Foam Rolling Part II from Jon Gilson on Vimeo.

10 rounds for time:
5 DB Power Cleans, 35(20)lbs
5 DB Squat Cleans, 35(20)lbs
5 DB Push Press, 35(20)lbs
5 DB Push Jerk, 35(20)lbs

Post time to comments.

Front Squat 3-3-3-3
Push Press 3-3-3-3

3 rounds for time:
10 pullups
10 GHD situps

Post weights and times to comments.  Metcon courtesy of the Performance Menu.

3 rounds for time:
20 pushups
30 KB snatches OR 1 arm DB snatches, 35(20)lbs
40 slamballs, 20(15)lbs
50 situps

Post time to comments.