25FEB2011

Easy 500m Row

Core Warmup x3 (45#, 95#, 115#):

  5 SLDL

  5 Overhead Squat

  5 Good Morning

  5 HSPU

  5 GHD Situps

For Time (stolen from CF.com yesterday):

  Row 1000m

  50 DB Snatch @ 40#

  Row 750m

  35 DB Snatch @ 40#

  Row 500m

  20 DB Snatch @ 40#

(13:48)

3x:

  40 sec RDL @ 155#

  20 sec Push Press @ 155#

  1 min recover

3x @ 95#:

  5 SDHP

  5 Thruster

  5 SDHP

3x:

  5 5-count GHD Situp (5 sec down, 5 sec up)

  5 5 sec GHD Ham Hold

20 One-Leg GHD Situp (10 ea)

24FEB2011

No run... roads/sidewalks are too icy and I'm still nursing that injury.  I did some light work on a treadmill but nothing to post.

Warmup:
  1000m Easy Row (3:40)
  Bench Press Warmup

7x: (27 min total)
  5 BP @ 155# + 4 Chains
  5 CTB Pullups
  500m Row (1:36, 1:39, 1:41, 1:41, 1:41, 1:43, 1:42)

50 LKBR + Pushup @ 70# (12-10-10-10-8)

23FEB2011

Workout #1:
3x Tabata Row (1140m, 1120m, 1122m)

Workout #2:

Core Warmup 3x (45#, 95#, 115#)

10 Parallette HSPU

15 GHD Situp

30-20-10 (for time - 7:20)

  DL @ 230#

  Push Press @ 115#

10 Parallette HSPU

15 GHD Situp

Practice:

Parallette HS

HS Walk

One-Hand HS

22FEB2011

Workout #1:
5 100m Gorilla
3 200m Gorilla
1 400m Gorilla
3 200m Gorilla
5 100m Gorilla

Notes:  A Gorilla = Sprint down, jog back.  Done continuously until the total number of reps is reached.  A 100m Gorilla means you sprint 100m, then jog 100m to start, so total distance is actually 200 m.

Workout #2:
Warmup:
  25 Muscleups (Assisted after failure)

5x:
  Max Reps Alt Incline DB Press @ 70# (9-8-7-6-6 ea)
  5 Clapping Pushups
  10 Dips

5x:
  3 Pullups @ 45#
  6 Pullups @ BW
  9 Inverted Row

30 LDBR @ 70# (14-16)

30 BP @ 135# + 4 Chains (13-9-6-2)

3x:
  10 Pushups
  5 CTB Pullups

21FEB2011

3 mi movement with a 35# KB.  I say movement... run as much as possible, walk if you need to.  Add hills, pullups, pushups, squats, lunges... whatever you want.  It's a ton of fun.

20FEB2011

Core Warmup 3x (45#, 95#, 115#)

10 Muscle Ups

5x:
  5 Clean and Jerk (135#, 145#, 155#, 165#, 175#)
  5 Burpee Pullups

3x:
  5 Thruster @ 135#
  10 Box Jump @ 24"
  500m Row (1:49, 1:43, 1:39)

8-6-4-2
  RDL @ 185#
  LDBR + Pushup @ 70#

10 Reaching Pullups (at the top of the pullup, launch yourself up to the higher bar, complete the pull, then drop down and repeat... requires a double bar)

19FEB2011

Kerry Park Circuits:

Every 3 min, run the stairwell.  In between, execute:
50 One-Arm Pushups
50 Burpees
50 Box Jumps
50 Lunge Jumps
50 Air Squats

Extra Credit:
50 KB Snatch
50 One-Arm KB Swing

my friend Tara finished in 19:02... for a tiny little girl, she's a beast.