Thursday, April 30, 2009
Wednesday, April 29, 2009
1x7 deads and shoulder press
1 rep, 7 rounds of
deadlift
shoulder press
dead hang pullups
Deads at 365, 385, 395(f), 365, 365, 365, 365
Shoulder press at 145, 155, 155, 155, 160, 160
Pullups at 5, 5, 8, 6, 6, 8, 7
deadlift
shoulder press
dead hang pullups
Deads at 365, 385, 395(f), 365, 365, 365, 365
Shoulder press at 145, 155, 155, 155, 160, 160
Pullups at 5, 5, 8, 6, 6, 8, 7
Labels: deadlift, Pullups, shoulder press
Tuesday, April 28, 2009
Monday, April 27, 2009
Friday, April 24, 2009
10x100M
10x 100M max effort sprints
2:00 recoveries
21.45
20.32
18.51 (possibly a PR?)
19.41
19.55
19.20
20.79
21.31
20.63
20.40
2:00 recoveries
21.45
20.32
18.51 (possibly a PR?)
19.41
19.55
19.20
20.79
21.31
20.63
20.40
Labels: 100M
Wednesday, April 22, 2009
"DT", aka "Clean and Jerk, deconstructed another way"
Four rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
22:00
ow,
ow,
ow.
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
22:00
ow,
ow,
ow.
Labels: Clean and Jerk, DT
Tuesday, April 21, 2009
Monday, April 20, 2009
Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
12:14. PR is 12:10.
Finshed up with vanity presses:
5@135
5@145
5@145
5@145
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
12:14. PR is 12:10.
Finshed up with vanity presses:
5@135
5@145
5@145
5@145
Labels: Helen
Saturday, April 18, 2009
Trail run with Steph
3-ish miles, 45-ish minutes, chuggin' along over hill and dale... Not fast but fun!
Labels: running
Thursday, April 16, 2009
Wednesday, April 15, 2009
Tuesday, April 14, 2009
Wednesday, April 08, 2009
Shoulder press, Push Press, Push Jerk progression
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
SP: 135, 145, 145, 150, 160 (pr)
PP: 155, 165, 165, 155, 155
PJ: 135, 135, 135, 135, 135 (wrists were killin' me!)
Finished up with some jumprope work.
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
SP: 135, 145, 145, 150, 160 (pr)
PP: 155, 165, 165, 155, 155
PJ: 135, 135, 135, 135, 135 (wrists were killin' me!)
Finished up with some jumprope work.
Labels: Clean and Jerk, shoulder press
Tuesday, April 07, 2009
Time trial
1.5 miles, 12:22, 8:09 pace. Horrible rainy headwind crap... Looking forward to spring and maybe some faster times.
Labels: Time Trial
Monday, April 06, 2009
Thursday, April 02, 2009
Nicole
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
6 rounds total,
12, 11, 10, 10, 10 , 11, 10.
Incline bench 8 reps
95, 115, 135
Decline bench 8 reps
135
155
Run 400 meters
Max rep Pull-ups
6 rounds total,
12, 11, 10, 10, 10 , 11, 10.
Incline bench 8 reps
95, 115, 135
Decline bench 8 reps
135
155
Labels: Bench Press, Nicole