Workout #1:
5 min warmup, then sprints (sprint in bold, recovery in normal font)
20/10 20/20 20/30 20/40 20/50 20/60
15/10 15/20 15/30 15/40 15/50 15/60
10/10 10/20 10/30 10/40 10/50 10/60
Workout #2:
break yourself off. every day.
Wednesday, March 9, 2011
07MAR2011
Tabata C2 Row (4 min)
50 Unilateral DB Press @ 70# (25 ea)
Tabata C2 Row (4 min)
50 Alternating Incline DB Press @ 65# (25 ea)
Tabata C2 Row (4 min)
25 Decline Bench Press @ 185#
50 Unilateral DB Press @ 70# (25 ea)
Tabata C2 Row (4 min)
50 Alternating Incline DB Press @ 65# (25 ea)
Tabata C2 Row (4 min)
25 Decline Bench Press @ 185#
Friday, March 4, 2011
04MAR2011
Workout #1:
2000m Swim (broken down however you can complete it)
Workout #2:
Core Warmup x3 (45#, 95#, 115#)
"Hutch"
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 (for time)
DL @ 185#
KB Clean and Press @ 2x45#
Box Jump @ 36"
Back Squat @ 135#
10 LDBR+Pushup (5 ea, don't multiply by the above numbers unless you're a real sadist)
(1:01:53)
2000m Swim (broken down however you can complete it)
Workout #2:
Core Warmup x3 (45#, 95#, 115#)
"Hutch"
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 (for time)
DL @ 185#
KB Clean and Press @ 2x45#
Box Jump @ 36"
Back Squat @ 135#
10 LDBR+Pushup (5 ea, don't multiply by the above numbers unless you're a real sadist)
(1:01:53)
Thursday, March 3, 2011
03MAR2011
Workout #1:
Easy run to gym (~1.5 mi)
Core Warmup x3 (45#, 95#, 95#)
21-15-9
SDHP @ 95#
Overhead Squat @ 95#
this was the CF WOD posted at our gym. finished in 5:02.
20 One-Leg GHD Situps (10 ea)
Practice One-Arm Handstands, Reverse Hyper, Hamstring Hold
Easy Run back from gym (~1.5 mi)
Workout #2:
Warmup:
25 Assisted Muscle ups
25 Inverted Rows
25 Pushups
10-9-8-7-6-5-4-3-2-1
BP @ 185#
Burpee Pullups
5x:
14 Unilateral DB Press @ 75# (7 ea)
10 One-Arm Pushup (5 ea)
5x:
10 LDBR+Pushup (5 ea)
3x:
10 Cable Lat Pushdowns (50#-60#-60#)
Easy run to gym (~1.5 mi)
Core Warmup x3 (45#, 95#, 95#)
21-15-9
SDHP @ 95#
Overhead Squat @ 95#
this was the CF WOD posted at our gym. finished in 5:02.
20 One-Leg GHD Situps (10 ea)
Practice One-Arm Handstands, Reverse Hyper, Hamstring Hold
Easy Run back from gym (~1.5 mi)
Workout #2:
Warmup:
25 Assisted Muscle ups
25 Inverted Rows
25 Pushups
10-9-8-7-6-5-4-3-2-1
BP @ 185#
Burpee Pullups
5x:
14 Unilateral DB Press @ 75# (7 ea)
10 One-Arm Pushup (5 ea)
5x:
10 LDBR+Pushup (5 ea)
3x:
10 Cable Lat Pushdowns (50#-60#-60#)
Wednesday, March 2, 2011
02MAR2011
Workout #1:
5 mi Tempo Run (90% race pace - 33:08)
Workout #2:
Core Warmup 3x (45#, 95#, 115#)
5 mi Tempo Run (90% race pace - 33:08)
Workout #2:
Core Warmup 3x (45#, 95#, 115#)
10 TGU @ 55# (5 ea)
25 DL @ 185# + 4 chains (focus on form)
10 TGU @ 55# (5 ea)
4x:
25m Farmer's Carry @ 2x70# KB
5 HSPU
25m Farmer's Carry @ 2x70# KB
5 Hang Clean @ 135#
50m Briefcase Carry @ 70# KB
5 SDHP @ 135#
50m Briefcase Carry @ 70# KB
5 Push Press @ 135#
50m Front Rack Carry @ 135#
25 Ankles-to-Bar
Workout #3:
6-8 mi Easy Run
I know, this is starting to push overtraining. Oops.
Tuesday, March 1, 2011
01MAR2011
Workout #1:
APFT (82, 89, 11:32)
not my best... especially upset with the run... but i scored on the extended scale in each event so i'm ok with it for now. i could definitely feel the extra body mass. i need to get back down to 195.
Workout #2:
APFT (82, 89, 11:32)
not my best... especially upset with the run... but i scored on the extended scale in each event so i'm ok with it for now. i could definitely feel the extra body mass. i need to get back down to 195.
Workout #2:
Warmup:
10 muscle ups
10 burpee pull-ups
10 HSPU
AMRAP in 20 min:
250m Row
5 pullups
10 pushups
15 air squats
20 GHD situps
7x:
max reps bent row @ 135# + 4 chains
match reps pullups
max reps bench press @ 135# + 4 chains
match reps ring pushups
3x:
10 unilateral db press @ 75# (5 ea)
10 one-arm pushups (5 ea)
50 ring rows (feet on box)
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