Pull-ups
3,3,3
Dips
4 + red band, 3, 4
L-sits
30 seconds x 3
Lunges
10 each leg, forward and backward x 3
HSPU
1 set of 4 reps to 2-15# bumpers and 1-10# bumper
1 set of 4 reps to 2-15# bumpers
Friday, August 31, 2012
Monday, August 27, 2012
Monday 08/27/12
4 rounds, not for time of:
4 HSPU's to tupperware
5 MU's from knees
10 Pistols with red band x 2
2 x 20 seconds of tuck sit, resting 20 seconds between each
4 HSPU's to tupperware
5 MU's from knees
10 Pistols with red band x 2
2 x 20 seconds of tuck sit, resting 20 seconds between each
Saturday, August 25, 2012
Sunday 08/26/12
1 set HSPU's (5 reps) to 6 10# metal weights.
Bench Press
45 - 5
65 - 5
75 - 5
85 -5
95 - 3
100 - 2fail
100 - 1 fail
5 RFT of:
Bench Press
45 - 5
65 - 5
75 - 5
85 -5
95 - 3
100 - 2fail
100 - 1 fail
5 RFT of:
Run 400m
10 Walking Lunges
10 Pull-ups
20 Squats
20 Sit-ups
24:45
1 set HSPU
10 Pull-ups
20 Squats
20 Sit-ups
24:45
1 set HSPU
Thursday, August 23, 2012
Friday 08/24/12
HSPU's
Gymnastics work, not for time, completed the following in circuit fashion:
MU practice - 3 x 5
L-sits 3 x 2 sets of :15 on, :15 off
Pistols with two red bands - 3 x 5 each leg
HSPU to red med ball - 3 x 5
NO:
Box jumps
Any weight in front or on back
Later that night:
9 rounds of 1:00 on, 1:00 at 8.5 MPH for first 4, then 8.6, 8.7, 8.8, 8.9, 9.0. On treadmill at Urban.
Gymnastics work, not for time, completed the following in circuit fashion:
MU practice - 3 x 5
L-sits 3 x 2 sets of :15 on, :15 off
Pistols with two red bands - 3 x 5 each leg
HSPU to red med ball - 3 x 5
NO:
Box jumps
Any weight in front or on back
Later that night:
9 rounds of 1:00 on, 1:00 at 8.5 MPH for first 4, then 8.6, 8.7, 8.8, 8.9, 9.0. On treadmill at Urban.
Monday, August 20, 2012
08/20/12
Push Press
33 - 5
63 - 5
73 - 5
85 - 5
93 - 5
Stopped b/c arm started hurting
Snatch
33 - 3
53 - 3
63 - 2,2,2,2,2
Need to pull under the bar!
5 rounds on the 2:00 of:
20 DU's
15 Sit-ups
10 Walking Lunges
averaged :50 to complete a round
33 - 5
63 - 5
73 - 5
85 - 5
93 - 5
Stopped b/c arm started hurting
Snatch
33 - 3
53 - 3
63 - 2,2,2,2,2
Need to pull under the bar!
5 rounds on the 2:00 of:
20 DU's
15 Sit-ups
10 Walking Lunges
averaged :50 to complete a round
Sunday 08/19/12
Squat
45 - 5
75 - 5
105 - 5
125 - 5
135 - 5,5,5
Wrist getting better
Deadlift
33 - 5
83 - 5
113 - 5
133 - 3
153 - 3
173 - 3
Arm starting to hurt/back starting to hurt, so I stopped.
I feel so incredibly weak. But...I need to just keep showing up and doing the work and it'll pay off.
45 - 5
75 - 5
105 - 5
125 - 5
135 - 5,5,5
Wrist getting better
Deadlift
33 - 5
83 - 5
113 - 5
133 - 3
153 - 3
173 - 3
Arm starting to hurt/back starting to hurt, so I stopped.
I feel so incredibly weak. But...I need to just keep showing up and doing the work and it'll pay off.
Saturday 08/18/12
"Running Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
200m run
7 full rounds MINUS 10 feet of the last run.
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
200m run
7 full rounds MINUS 10 feet of the last run.
Thursday, August 16, 2012
Thursday 08/16/12
Emom every 3 minutes:
Push sled 6 tiles, run 17 tiles and back to sled, Drag sled 6 tiles back to start.
Average time left over:
1:45 - 1:52
Push sled 6 tiles, run 17 tiles and back to sled, Drag sled 6 tiles back to start.
Average time left over:
1:45 - 1:52
Monday, August 13, 2012
Monday 08/13/12
Back Squat
3 x 5 @ 125 - wrist form is improving.
5 RFT of:
5 SDHP, 63#
10 Push-ups
20 Sit-ups
7:13 (last time was 7:10)
3 x 5 @ 125 - wrist form is improving.
5 RFT of:
5 SDHP, 63#
10 Push-ups
20 Sit-ups
7:13 (last time was 7:10)
Wednesday, August 8, 2012
Thursday 08/09/12
Back Squat
3 x 5 @ 95 - form
10 minute AMRAP of:
4 Pull-ups
8 Box Jumps, 20"
12 Wallballs, 14#
6 full + 2 pull-ups
3 x 5 @ 95 - form
10 minute AMRAP of:
4 Pull-ups
8 Box Jumps, 20"
12 Wallballs, 14#
6 full + 2 pull-ups
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