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Archive for March, 2012

Wednesday workout

Thursday, March 29th, 2012

Strength: Zercher Squat (5-3-3-1-1) (215 PR)
Metcon: Tabata (6x)
Grosshoppers 32-30-30-30-30-28 -> 28
12' shuttle run 11-11-11-11-11-11 -> 11
40lb DB snatch 8-8-7-7-6-6 -> 6
Ring rows 10-10-10-10-10-10 -> 10

55 Rx

one interval (30s) rest between motions
Could gone harder on the ring rows, had time left even on the last two intervals

Monday Workout

Thursday, March 29th, 2012

Metcon: 4 Rounds
12 Pullups
400m Run
8/8 Sandbag to shoulders
24 Sandbag lateral jumps
240m Sandbag carry

22:04 Rx

Friday Workout

Saturday, March 24th, 2012

Metcon: 20:00 AMRAP

10 Hardstyle Swings at 24kg (these are actually much easier than regular swings)
20 Pushups
30 Squats
40 DoubleĀ Unders

6 Rounds Rx

Wednesday Workout

Saturday, March 24th, 2012

Strength: Zercher Squat (5-3-3-1-1) (200lb PR)

Metcon: Elizabeth
21-15-9
135lb Clean
Ring dip

10:04 @ 115lb, purple band ( no Rx today šŸ™ )
Also I did power cleans for this.  I think standard Elizabeth is squat cleans.

Monday Workout

Tuesday, March 20th, 2012

Strength: 1 leg Deadlift (5-3-3-1-1) (160 PR both legs felt strong)

Metcon: 2 rounds for time
400m run
20 barbell ground to overhead (75lb)
15 box jump (20″)
10 toes to bar

10:24 Rx

Friday’s Workout

Tuesday, March 20th, 2012

Strength: Push Press (5-3-3-1-1) (145 PR)

Metcon: 21-15-9
KB Swing (32 kg)
Burpee

7:5? Rx

Wednesday Workout

Thursday, March 15th, 2012

Metcon: Time trial day!
6 workouts, one every 6 minutes.  3 min cutoff on each workout so you get at least 3 min rest before the next. Choose your own adventure.

Order I did was (times with ? are approx):
50 pushups – 1:08
100 double unders – 1:5?
50 pullups – 2:57
50 air squats – 1:0?
Row 500m – 1:47
50 abmat situps – 1:5?

10:42 total Rx

Monday Workout

Tuesday, March 13th, 2012

Strength: 1 legged Deadlift (5-3-3-1-1) (145 PR)

Metcon: Jackie
1km row
50 thrusters (45lb)
30 pullups
10:24 Rx

Previous Jackie in October was 14:4x Rx.  4 min+ better on my time; I call that progress

Friday Workout

Saturday, March 10th, 2012

Strength: Push Press (5-5-3-3-3) (125 PR)

Metcon: 2 Rounds
40 Double Unders
30 KB Transfers (24kb)
20 Abmat Situps
10 Ring Rows

5:05 Rx

Wednesday Workout

Friday, March 9th, 2012

Strength: Zercher Squat (5-5-3-3-3)

Metcon: AMRAP 12min
12 Power Snatch (95lb)
10 knees to elbows
8 calorie row

3+22 @ 75lb