Archive for January, 2012

10
Jan
12

GOT A LITTLE BEHIND

1/3-

w/u-

  •  400m row/40 Abmat sit-ups/10 jumping squats
  • 300m row/30 Abmat sit-ups/10 jumping squats
  • 200m row/20 Abmat sit-ups/10 jumping squats
  • 100m row/10 Abmat sit-ups/10 jumping squats

Back squat 4×6 @315#

5 rds for time of:

  • 10 plate burpees @25#
  • 200m run with plate

Time was 10:07

Rest 10 minutes….

1000m row for time: 3:29.0

1/4-

w/u- 800m run/50 GHD sit-upd/50 hip extensions

Snatch hi-pull 5×3 @195#

1 RM split snatch, drop 25# and build back up. 160# back to 160#

3×15 reverse hyper @ 150#

1/5-

Front squat 5×3 2 245#

21/15/9 reps for time of:

  • Wallball @20#
  • Calorie row

Time was 4:15

1/6/2012

w/u- 4 minute jump ropw with 15 seconds DU’s every minute

4 x 200 yard sled drag @ 170# (odd forward/even backward)

1 RM weighted pull-up @ 95#

1/7-

2011 Games workout:

  • 5 rope climbs/5 c&j @ 145#
  • 4 rope climbs/4 c&j @ 165#
  • 3 rope climbs/3 c&j @ 185#
  • 2 rope climbs/2 c&j @ 205#
  • 1 rope climb/1 c&j @ 225#

Time was 11:44

Rest 30 minutes…..

1 round is 3 min work/1 min rest

  • Odd rounds- 400m run/max hspu
  • Even rounds- 400m run max KB swings @ 70#

Odds- 26/18    Evens- 25/23

1/9/2012

3 RM thruster @ 205#

Amrap in 12 minutes:

  • 8 DB thrusters @ 50#
  • 8 burpees
  • 8 toes to bar
  • 50 yd farmer carry with 50# DB

4 rounds + 4 burpees

5×6 weighted dips @ 44#

02
Jan
12

1/2/2012

First workout of the new year!

w/u- 4 x {200m run+8 strict pull-up+8 box jumps@30″}

4 x 8 push press @ 165#

Find 1 RM hang power clean. I hit 216# just missed 226#. Way off my PR of 245#

Complete following for time:

  • 9 muscle-ups
  • 3 hang power cleans @ 185#
  • 25 air squats
  • 6 muscle-ups
  • 6 hpc
  • 50 air squats
  • 3 muscle-ups
  • 9 hpc
  • 75 air squats

My time was 9:12.

4 x 10 reverse hyper @ 200#