5/24/13

Friday

A. Power Clean - build to heavy TnG triple

95, 135, 165, 185, 205, 225

B. Clean Pulls - 5 x 5 (use bands, work out of R3 Rack)

205 with thin blue bands

+

Run - 6 x 800m; rest 2min b/t

R1: 2:28

R2: 2:33

R3: 2:37

R4: 2:41

R5: 2:35

R6: 2:39

5/7/13

Today we're working on the longer-end of the aerobic spectrum. This is a test of the aerobic volume that we've put in over the past three weeks. Record total number of rounds.



A. Good Morning - 5 x 6-8 @ 22x1; rest 60sec
75#x8 all sets

B1. CG Incline Bench Press - 5 x 6-8; rest 10sec
185, 185, 185, 185, 185, all for 6

B2. Strict HSPU - 5 x 8-10 (or max UB if less than 8); rest 2min
8(5,3), 8(4x2), 8(3,2,2,1), 8(4,4), 8(1,2,2,1,1,1)

+

45min AMRAP

Run 800m

TGU - 10 total reps @ 44

Farmers Carry - 200m @ 35# plate each hand

Total: 4+800+10+100m

3/2/13

In teams of four: 40 minute time cap (Coaches will pick teams)
-120 Kettlebell Swings (53/35) *accelerate or she (70/53)
- 800m Group Run (must be started and finished together)
-240m Overhead Walking Lunge (16 x across gym : 1 x = 15m) 45/25 plate
-2k Row (each teammate must row 500m)
-120 Box Jump (24/20) *accelerate or she (30/24)
-800m Group Run
-120 Burpees
*Workout will be similar to last Saturday. One teammate at a time will work at exercises. Run performed together. Row split up between teammates.
The key on these workouts are smooth transitions so as not to waste time when switching with teammates!
*Forget about the chalk guys. It will only hinder and slow down your workout. Work on communication as a team and call out totals everytime someone switches. It's a team thing so don't keep individual reps, instead keep a running total.

Time: 29:49 (me, Brian, Dante, and Dave)

Kyle, Preston, Roy, and Brendan beat us by 12 Burpees, 29:22

1/21/13 AM

4x800m run @ 3:15

7:30am, 28 degrees

3:28
2:50
2:57
2:57