Workout of the Day
Run 5km
Post time to coments
Monday, November 14, 2005
Sunday, November 13, 2005
Saturday, November 12, 2005
Linda
Workout of the Day
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight
Bench press: body weight
Clean: ¾ body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 051021.
body weight 83kg
deadlift 120kg
bench 2 x 27.5kg dumb bells
clean 60kg
time : 29.48
just under a minute faster than last time, using heavier dumbells but changed to power cleans as right knee is still sore from squat cleans
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight
Bench press: body weight
Clean: ¾ body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 051021.
body weight 83kg
deadlift 120kg
bench 2 x 27.5kg dumb bells
clean 60kg
time : 29.48
just under a minute faster than last time, using heavier dumbells but changed to power cleans as right knee is still sore from squat cleans
Friday, November 11, 2005
Front Squat & GHD
Workout of the Day
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.
65kg front Squat
Modified bench GHD sit up
Time 13:57
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.
65kg front Squat
Modified bench GHD sit up
Time 13:57
Thursday, November 10, 2005
HSPU & Pull Up
Workout of the Day
50-35-20 rep rounds of:
Handstand push-ups
Pull-ups
Post time to comments
Time 23:15
50-35-20 rep rounds of:
Handstand push-ups
Pull-ups
Post time to comments
Time 23:15
Wednesday, November 09, 2005
Rest day
Rest day, but didnt rest.
Had Kevin and Martin for P.T today and they both done "Jackie" 1000m row, 50 thrusters, 30 pullups.
After coaching Martin, I did it myself and beat my last time by 4 seconds. Also done a kettlebell workout - swings, snatches, push press, renegade row, pass throughs and cleans.
Had Kevin and Martin for P.T today and they both done "Jackie" 1000m row, 50 thrusters, 30 pullups.
After coaching Martin, I did it myself and beat my last time by 4 seconds. Also done a kettlebell workout - swings, snatches, push press, renegade row, pass throughs and cleans.
Tuesday, November 08, 2005
Jerk, Jump & Extension
Workout of the Day
Complete as many rounds in twenty minutes as you can of:
95 pound Push jerk, 15 reps
24 inch box Box Jump, 15 reps
15 Back extensions
Post time to comments.
Should have read this a bit more closley as I did push press instead of jerk
45kg x 15 push press
15 x box jump
15 x back extension
9 rounds plus push press and 7 box jumps
Complete as many rounds in twenty minutes as you can of:
95 pound Push jerk, 15 reps
24 inch box Box Jump, 15 reps
15 Back extensions
Post time to comments.
Should have read this a bit more closley as I did push press instead of jerk
45kg x 15 push press
15 x box jump
15 x back extension
9 rounds plus push press and 7 box jumps
Monday, November 07, 2005
Back Squats
Workout of the Day
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
120kg
130kg
135kg
140kg
120kg
120kg
120kg
4th rep was really close to failure so dropped the weight
Also done 3 x 8 reps of 2 24kg kettlebell front squats
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
120kg
130kg
135kg
140kg
120kg
120kg
120kg
4th rep was really close to failure so dropped the weight
Also done 3 x 8 reps of 2 24kg kettlebell front squats
Sunday, November 06, 2005
L pull ups & rope climb
Workout of the Day
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
Didnt do this as I was too beat up from the Painstorm
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
Didnt do this as I was too beat up from the Painstorm
Saturday, November 05, 2005
Painstorm VII
Painstorm VII
Stairway to heaven
50 down to 5 (5 step) Squats/ Press-ups
Run 400m
40 down to 4 (4 step) DB snatch (L/R)
Run 400m
30 down to 3 (3 step) Box jump/ Pull-ups
Run 400m
20 down to 2 (2 step) Dumbbell burpee, hang squat clean, thrusters/ ring dips
Run 400m
10 down to 1 (1 step) HSPU’s/ Pistol (1 rep = l,r) Run 400m
Post time, db weight and box height to comments
Eg 50 squats
45 press-ups
40 squats
35 press-ups etc.
Eg2 30 Box jumps
27 Pull-ups
24 Box jumps
21 Pull-ups etc.
That was tough
Time 1 hour 11 mins weights, step etc
Ring press ups
24kg Kettlebell for the snatches
Box was a step from the step class, 7 risers high
Dumb bells for complex 10kg
Pistols were assisted
Stairway to heaven
50 down to 5 (5 step) Squats/ Press-ups
Run 400m
40 down to 4 (4 step) DB snatch (L/R)
Run 400m
30 down to 3 (3 step) Box jump/ Pull-ups
Run 400m
20 down to 2 (2 step) Dumbbell burpee, hang squat clean, thrusters/ ring dips
Run 400m
10 down to 1 (1 step) HSPU’s/ Pistol (1 rep = l,r) Run 400m
Post time, db weight and box height to comments
Eg 50 squats
45 press-ups
40 squats
35 press-ups etc.
Eg2 30 Box jumps
27 Pull-ups
24 Box jumps
21 Pull-ups etc.
That was tough
Time 1 hour 11 mins weights, step etc
Ring press ups
24kg Kettlebell for the snatches
Box was a step from the step class, 7 risers high
Dumb bells for complex 10kg
Pistols were assisted
Friday, November 04, 2005
Thursday, November 03, 2005
Wednesday, November 02, 2005
Cleans and 2000m run
Workout of the Day
Clean 3-3-3 reps
Run 2000 meters
Clean 3-3-3 reps
Start run immediately after third set of cleans.
Attempt same three clean sets after run.
Post loads and run time to comments
60kg-70kg-75kg
Run 9:02
75kg-75kg-75kg
Run on treadmill
Clean 3-3-3 reps
Run 2000 meters
Clean 3-3-3 reps
Start run immediately after third set of cleans.
Attempt same three clean sets after run.
Post loads and run time to comments
60kg-70kg-75kg
Run 9:02
75kg-75kg-75kg
Run on treadmill
Tuesday, November 01, 2005
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