Jerk 1-1-1-1-1-1 135lbs 155lbs 185lbs 205lbs (pr) 205lbs (f) 42 8ft Wall Ball, 20/12 lbs 21 Pull-ups 30 Wall Ball 15 Pull-ups 18 Wall ball 9 Pull-ups 8:00 – wall balls were good the last two sets, first one couldnt get ina rythm. Pull ups felt great, 13-6-2 , 9-6, 6,2,1 12 minutes rolling out on [...]
Archive for December, 2009
As Many Reps as Possible in Four Rounds: 1 Minute Power Clean and Jerk (95/65) 1 Minute Row Rest 4 Minutes Power clean = 13 13 12 13 Row Calories = 21 20 20 17 total = 129 Partnered with Rick B. His motivation on the rows pushed me further than I thought I could go. I [...]
Monday Madness
Posted: December 29, 2009 in UncategorizedTags: Back Squats, Burpees, kettle bell swings
Back Squat 5-5-5, 80% of 1RM 235 – 255 (4)- 225 legs felt strong enough to do heavy weight, shoulder flexibility limited the ability to hold more weight on back. Shoulders are getting better, so I see this improving in the near future. Started working with a lacross ball after wod. 21-15-9 KB Swing, 2/1.5 [...]
5 Rounds Max Reps Bench Press, Bodyweight Max Reps Pull-ups weight 185lbs Round 1 = 16 / 12 Round 2 = 11 / 10 Round 3 = 9 / 13 Round 4 = 6 / 9 round 5 = 6/10 Total = 102
Christmas Conditioning Complex
Posted: December 26, 2009 in UncategorizedTags: Dead Lift, jump rope (du), kettle bell swings, Pull Ups, Row, thrusters
AMRAP 7 minutes - 10 dead lifts, 7 kettle bell swings AMRAP 7 minutes – 10 barbell thrusters, 10 jumping pull-ups 2.5 minutes row for distance, jump rope 1 minute row for distance, jump rope 21 minutes of total work. Deadlift done with 185lbs, kettle bell swings with 1 pood. 5 total rounds thrusters done with [...]
Wednesday Workday
Posted: December 24, 2009 in UncategorizedTags: Box Jumps, Push Press, Ring Dips, Snatch
Push-press 3-3-3-3-3 125lbs 145lbs 175 lbs (2) 155lbs 165lbs For Time: 30-20-10 DB Snatch, 50/35 lbs Ring Dips Box Jumps, 20 in 10:18 with 45 lbs db, no band for ring dips.
First day back after a week off.. big mistake taking that much time off
Posted: December 23, 2009 in Uncategorized4 Rounds AMRAP in 4 minutes of: 5 Pull-ups 10 Kettlebell Swings 20 Double Unders Rest 2 minutes between rounds: I used a 50 lbs kettle bell and did pull ups unassisted (last round used blue band) subed 40 single unders for double unders. 12 rounds plus 10 kettle bell swings bus 17 single unders [...]
I promise to be back soon.. Monday actually. Hope all this time off has given my muscles a rest and I will come back ready to fight for elite fitness. Food blog will be starting again on Monday. Monday December 20th the next step begins.
Deadlift 5-5-5-5-5 225lbs 255lbs 275lbs 315 lbs (3 times) 225 lbs 225lbs Push Press 3-3-3-3-3 105lbs 115lbs 135lbs 155lbs 175lbs (PR)
Wednesdays Wonderful Work Out
Posted: December 9, 2009 in UncategorizedTags: Ring Dips, Sit Ups, Squats
AMRAP in 20 minutes of: 1 Ring Dip, 1 Sit-up, 1 Goblet Squat, 55/35 lbs 2 Ring Dip, 2 Sit-up, 2 Goblet Squat 3 Ring Dip, 3 Sit-ups, 3 Goblet Squats … Start with one ring dip, one sit-up and one goblet squat. Add one rep for each exercise on each round. 15 rounds plus [...]
