Push Press
1 x 10 @ 135
1 x 6 @ 155
1 x 6 @ 155
1 x 3 @ 165
1 x 4 @ 165
1 x 12 @ 135
Monday, April 26, 2010
Friday, April 23, 2010
Friday, April 23rd
Power Cleans
1 x 15 @ 115
1 x 10 @ 135
1 x 3 @ 165
1 x 3 @ 175
1 x 1 @ 185
1 x 3 @ 180
1 x 1 @ 185
METcon
10 min AMRAP (As many rounds as possible)
5 single arm DB thrusters (25% body weight) [40lb dumbbell]
10 push ups
10 box jumps (24")
Me: 9 rounds and 5 reps
Lucas: 8 rounds and 20 reps
Tony: 7 rounds and 5 reps
Daniel: 5 rounds and 28 reps
The scores are a little miscued, I did the WOD after everyone left, and I wasn't aware but they used a 30" box and I only used a 24". The work out is; start the stop watch and start in on the movements, when you finish all of the movements start from the beginning and do as many rounds as you can in that 10 minutes. This was a good WOD for my cardio. Respiration was heavy. All in all it felt good. Resting the remainder of the day.
1 x 15 @ 115
1 x 10 @ 135
1 x 3 @ 165
1 x 3 @ 175
1 x 1 @ 185
1 x 3 @ 180
1 x 1 @ 185
METcon
10 min AMRAP (As many rounds as possible)
5 single arm DB thrusters (25% body weight) [40lb dumbbell]
10 push ups
10 box jumps (24")
Me: 9 rounds and 5 reps
Lucas: 8 rounds and 20 reps
Tony: 7 rounds and 5 reps
Daniel: 5 rounds and 28 reps
The scores are a little miscued, I did the WOD after everyone left, and I wasn't aware but they used a 30" box and I only used a 24". The work out is; start the stop watch and start in on the movements, when you finish all of the movements start from the beginning and do as many rounds as you can in that 10 minutes. This was a good WOD for my cardio. Respiration was heavy. All in all it felt good. Resting the remainder of the day.
Thursday, April 22, 2010
Thursday, April 22nd
Today is the much needed, very necesarry, rest day. No weights at all today, thank goodness. My body is worn down physically and mentally. My legs are still a bit sore, especially my hamstrings. Today we took it easy and ran a 5K. We did not run it for time. Tony and I went to Collett Park ran around it 4 times. It was probably around a ten minute pace. It felt good, hopefully I feel regenerated tomorrow with today's rest.
Wednesday, April 21, 2010
Wednesday, April 21st
METcon
500 m Row
Sled Push/Pull (3-45lbs plates on sled)
10 Manmakers (50% Body Weight)
10 Ring Dips
*7 rounds for Time*
GT - 50:42
TM - TBA
LT - TBA
500 m Row
Sled Push/Pull (3-45lbs plates on sled)
10 Manmakers (50% Body Weight)
10 Ring Dips
*7 rounds for Time*
GT - 50:42
TM - TBA
LT - TBA
Tuesday, April 20, 2010
Tuesday, April 20th
Today soreness confirms yesterdays workout. My hamstrings and glutes are pretty sore. Nonetheless today must go own. The workout is as follows:
Bench Press
1 x 15 @ 135
1 x 10 @ 165
1 x 3 @ 205
3 x 3 @ 215
1 x 2 @ 215
METcon
75 Power Snatches (75lbs)
75 Burpees
For time
Gage 12:35
Tony 8:46
Lucas 9:55
75lbs is a pretty light snatch, but after about 20 of them, they became pretty heavy for me. The burpees always suck, but the workout was good and over. Resting the remainder of the day
Bench Press
1 x 15 @ 135
1 x 10 @ 165
1 x 3 @ 205
3 x 3 @ 215
1 x 2 @ 215
METcon
75 Power Snatches (75lbs)
75 Burpees
For time
Gage 12:35
Tony 8:46
Lucas 9:55
75lbs is a pretty light snatch, but after about 20 of them, they became pretty heavy for me. The burpees always suck, but the workout was good and over. Resting the remainder of the day
Monday, April 19, 2010
Monday, April 19th
Back Squat
2 x 15 @ 135 (Rapid)
1 x 15 @ 145 (Rapid)
1 x 15 @ 155 (Rapid)
1 x 8 @ 185
1 x 4 @ 235
2 x 15 Walking Lunges (45lb Plate Overhead)
1 x 30 Walking Lunges (45lb Plate Overhead)
1 x 30 Walking Lunges (40lb KBs to side)
METcon
10 Thrusters (95lbs)
20 Box Jumps (24'')
30 Double Unders
400 m Run
* 4 Rounds for Time*
GT 18:46
TM 19:09
LT: TBA
I feel really good about todays workout. I haven't done back squat in a bit, so it was good to get that in. The first 3 sets were to try and be explosive and quick. The weight was light, but the burn was good..different but good. The METcon was rough. I was dreading it when we came up with it. I am done with it, so I am happy. I may do some core movements in body sculpt tonight, but I am not holding my breath :)
2 x 15 @ 135 (Rapid)
1 x 15 @ 145 (Rapid)
1 x 15 @ 155 (Rapid)
1 x 8 @ 185
1 x 4 @ 235
2 x 15 Walking Lunges (45lb Plate Overhead)
1 x 30 Walking Lunges (45lb Plate Overhead)
1 x 30 Walking Lunges (40lb KBs to side)
METcon
10 Thrusters (95lbs)
20 Box Jumps (24'')
30 Double Unders
400 m Run
* 4 Rounds for Time*
GT 18:46
TM 19:09
LT: TBA
I feel really good about todays workout. I haven't done back squat in a bit, so it was good to get that in. The first 3 sets were to try and be explosive and quick. The weight was light, but the burn was good..different but good. The METcon was rough. I was dreading it when we came up with it. I am done with it, so I am happy. I may do some core movements in body sculpt tonight, but I am not holding my breath :)
Saturday, April 17, 2010
Saturday, April 17th
400 m Run
20 Toe to Bar
20 Back Extensions
20 Push-ups
* 4 Rounds for Time*
18:10
Today, I wanted to stay away from anything heavy. Just a little bit of cardio and core movements. Tomorrow I will go back into some heavy dynamic movements, but this was it for today.
20 Toe to Bar
20 Back Extensions
20 Push-ups
* 4 Rounds for Time*
18:10
Today, I wanted to stay away from anything heavy. Just a little bit of cardio and core movements. Tomorrow I will go back into some heavy dynamic movements, but this was it for today.
Subscribe to:
Posts (Atom)
