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Post by Kevin on Sept 30, 2013 12:51:49 GMT
9/30/13 Monday 5am Warm Up 400m Row SL100 3R Burgner 10 OH squats 10 pushups 10 delt mobility 3 RFT 10 Pushpress 95lb 10 OH Squat (bar only) 15 Burpees 20 BFSU -did not hit toes on all 12:44
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Post by Kevin on Oct 5, 2013 14:18:43 GMT
10/1/13 Tues 6pm
Steel Log 5/3/1 90x5, 100x5, 120x6
Push Press 5x5 wk 1 115x5x5
Power Cleans 5/3/1. ADDED 80x5, 90x5, 105x10
EZBar Curl 5x10 Skullz 5x10
55x10x5 superset
Prowler Challenge Wk2 Day 2 10x40yrds w/ 135
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Post by Kevin on Oct 5, 2013 14:23:02 GMT
10/2/13 Wed 5am
Max rounds in 6 minutes 8 Ball Slams (30) 12x Burpees
4
EMOM FOR MAX ROUNDS
5x Clapping push ups 15x Kb swings (35) Each minute thereafter add 1 rep to the push-up, continue until failure.
10 but claps questionable
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Post by Kevin on Oct 5, 2013 14:26:15 GMT
10/4/13 Fri 5am
For max reps Push-ups 1 minute Rest 1 minute Sit-ups 2 minutes Rest 2 minutes Box jumps (24/20) 3 minutes Rest 3 minutes Burpees 4 minutes
Total score: 147
10 rounds 15x Deadlift (125#) 15x Push-ups
Time: Dont recall, maybe 14 something
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Post by Kevin on Oct 5, 2013 16:47:54 GMT
10/5/13 Sat 11 am
Row for LYSA
30 min 6,240m ============= Prowler Challenge Week 2 Day 3
6x40yrds 185lbs 6x40yrds 90lbs
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Post by Kevin on Oct 7, 2013 11:23:33 GMT
10/7/13 5am 3 rounds, 21x reps each Pull-ups - Gray Push-ups Sumo deadlift high pull (95/65) - 75 KB swing (53/35) - 35 Burpees Ball slams (30/20) - 30 Box jumps (24/20) - 24 (step up) 42:15 Still fighting elbow tendon on pull ups and knee injury on Box Jumps
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Post by Kevin on Oct 10, 2013 22:18:06 GMT
10/10/13 Thurs. 5:30pm Cardio blast
Row for LYSA 30 min .......6524m
Prowler Challenge Week 3 Day 1
15 x 40yrds + 90 lbs
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Post by Kevin on Oct 11, 2013 11:17:19 GMT
10/11/13 Fri 5am
Full ROM Ring Dip - 3 Rep Max - Just Body weight, did not want to push elbow tendon
21-15-9 Push-press (95) Ring dips - red band Burpees Calorie Row
16:31
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Post by Kevin on Oct 13, 2013 14:25:08 GMT
10/13/13 Sun 8:30am
Day 2A
Squat 5/3/1 90x5, 105x5, 120x10
Squat 5x5 wk1 95x5x5
Front Squat 5x10 75x10x5
DB Calf 65x10x4
GHD Sit-ups 10x4 ======== cardio blast = jump rope x600
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Post by Kevin on Oct 14, 2013 11:31:37 GMT
10/14/13 Mon 5am
WARM UP Row 400M SL 100 5 Min AMRAP 5 Push ups 7 Ball slams 9 Squats
7 rounds
SKILL Push ups Tabata Push ups 8 rounds 20sec on 10 sec off
4 Rounds for time 10 Push press (115/75) - 95 11 Kbell swing (53/35) - 35 12 Body Blasters+ (Burpee-Pull up-Toes to bar) - knees to chest
21:54
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Post by Kevin on Oct 16, 2013 14:32:01 GMT
10/15/13 5am
Warm-up: 500 meter Row - SL100 3R Bergener 10 OH Squat 10 Delt Mobility
WOD: BEAR Complex - Work up to Max weight 5 Rounds (7 Reps)
1 rep = Power Clean Front Squat Push Press Back squat Push press keeping hands on bar
75#, 85#, 95#, 105#, 125# Got 6 rounds on 125# - pulled neck muscle.
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Post by Kevin on Oct 18, 2013 11:55:47 GMT
10/17/13 Thurs 5:30pm
5/3/1 Bench 130x3, 150x3, 170x6
Flat Bench 5x3 wk 2 135x5x3
================================== Decided to do WOD - "Push and Pull" 5 Rounds Bench Press (BW) - 135 (light) 3-6-9-12-18
Sumo Deadlift High Pull (1/2 BW) - 95 18-15-12-9-6
Finish with 400 M Row 11:30
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Post by Kevin on Oct 18, 2013 11:59:03 GMT
10/18/13 Fri 5am
Warm-up: 500 Meter Row - Sprint last 100
3 rounds: pushup 10/5 5 scarecrow clean 10 ball slams (30#) 10 squats
Skill: clean & Jerk
WOD: 6 RFT
6 clean & Jerk (135/95) - 95# 6 Burpees 6 Ring Dips (No Bands) - jump for ring dips
15:48
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Post by Kevin on Oct 21, 2013 11:33:57 GMT
10/21/13 MOn 5am
Warm up Row 400m SL 100
5 Min AMRAP 5 Pull ups 10 Push ups 15 Squats 4 rounds
10 Min Dubs Practice
For Time 100 Burpees w/ 10 BFSUs EMOM 18:00
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Post by Kevin on Oct 23, 2013 12:02:17 GMT
10/23/13 Wed 5am 5:00 a.m.
WU: 400 meter row - SL100
3 Rounds: Bergener X 1 Ball Slam X 10 (30#) Ring Rows X 15 Squat X 20
Skill:
5,4,3,2,1 Power Clean
EMOM Burpee Pullups Add 1 Burpee each minute (8)
WOD: AMRAP - 5 rounds w/ 1 min rest between rounds:
3 X Power Clean (115) 6X Pushup 9 X Toes 2 Bar
10 rounds (2 every 3 min)
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