Wednesday 091014
rest day (ok I posted this ahead of time)Tuesday 091013
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
230# (pr) on smith machine (bad I know, but have no choice)
107# (pr)
247# (267# is pr) - could not get it off the ground
total 584# - not a great output.
Monday 091012
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds (107.5# on first round, then 87.5# on 2nd and 3rd rounds)
Ring dips
Post time to comments.
11:14 - flat wore myself out on the first round
Sunday 091011
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (87.5#)
Pull-ups
Post time to comments.
11:33 - pitiful time...I struggle with the overhead weights...poor shoulder strength
Saturday 091010
Rest Day
Friday 091009
Run 5 K
Post time to comments.
No run
Thursday 091008
Complete as many rounds in 20 minutes as you can of:
Row 250 meters (40# SDHP on cable machine)
Sumo deadlift highpull 95 pounds, 21 reps (87.5#)
Pull-ups 15 reps
Post rounds completed to comments.
4 rounds + 13 SDHP rows
Tuesday 091006
Rest Day
Monday 091005
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips. (did 60 assisted ring dips)
14:45
Sunday 091004
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds (87.5#)
Sit-ups
Back extensions (20# good mornings)
Post time to comments.
20:05
Saturday 091003
For time:
Run 800 meters (2.4 miles)
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters (1.2 miles)
"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. (used 25# dumbbell)
Post time to comments.
38:44 - pistols killed my knees for several days
Friday 091002
Rest Day
Thursday 091001
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (40 jumping jacks)
25 Ring dips (25 dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood ((50# dumbbell)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions (30# dumbbell good morning)
30 Wall ball shots, 20 pound ball (20# dumbbell thruster)
3 Rope climb ascents (3x10 towel)
Post time to comments.
19:08
Wednesday 090930
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
12:36 using treadmill and 50# dumbbell
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