Tuesday we did Squat Balance practice/technique with some L-Sits.
Wednesday I spent two hours raking the lawn
Thursday -
Standard Warmup (3x10 of Pulls, Push, Sits, Dips, Squats)
Reverse Fran
9 Thrusters at 95#
9 Pull-ups
15 Thrusters
15 Pull-ups
21 Thrusters
21 Pull-ups
Time: 12:46 :( Regular Fran is a bear, but reversing the order (9-15-21 vice 21-15-9) means you were already gassed by the time you got to the long set.
The time is a full minute over by best normal Fran time. Grrr!
We did some more L-Sit practice for a cash out.
jp
Thursday, November 11, 2010
Monday, November 8, 2010
MetCon Monday
Workout
20 Sumo Deadlift High Pulls @ 85#
20 Push-ups
20 Overhead Squats @ 85#
20 Pull-ups
20 Front Squats @ 85#
Time: 9:36
Things started well, until the Overheads which are just plain tough at any weight. They slowed me down and took the most out of me for the last two sets.
Coach told me it was ugly metcons all week this week... Oh Yea?
jp
20 Sumo Deadlift High Pulls @ 85#
20 Push-ups
20 Overhead Squats @ 85#
20 Pull-ups
20 Front Squats @ 85#
Time: 9:36
Things started well, until the Overheads which are just plain tough at any weight. They slowed me down and took the most out of me for the last two sets.
Coach told me it was ugly metcons all week this week... Oh Yea?
jp
Saturday, November 6, 2010
Push Press and Row
Today was Rowing and Push Press
Alternated for three rounds between
500m Rows as fast as you can
95# Push Press - Max reps achievable without putting down the bar
Times and Reps:
1:46 and 14 Reps
2:00 and 13 Reps
2:06 and 11 Reps
I had wanted to do 135 on the bar, but after the first row I had a hard time getting the darn bar off the ground let alone over head!
jp
Alternated for three rounds between
500m Rows as fast as you can
95# Push Press - Max reps achievable without putting down the bar
Times and Reps:
1:46 and 14 Reps
2:00 and 13 Reps
2:06 and 11 Reps
I had wanted to do 135 on the bar, but after the first row I had a hard time getting the darn bar off the ground let alone over head!
jp
Friday, November 5, 2010
Back Squats and Metcon
5-5-5-5-5
135-165-185-205-215
Then
20 Box Steps (24”)
20 Jumping Jacks
20 Push-ups
15 Box Steps (24”)
15 Jumping Jacks
15 Push-ups
10 Box Steps (24”)
10 Jumping Jacks
10 Push-ups
Time: 3:26
jp
Thursday, November 4, 2010
Chipper Thursday
On the road today. Chris scheduled a chipper and told me to do five rounds of 5 dead hang pull-ups, 10 push-ups, and 15 Burpbees. I added 20 squats and 25 sit-ups
Time: 22:32 and a lot of sweat.
jp
Time: 22:32 and a lot of sweat.
jp
Wednesday, November 3, 2010
Active Rest - Row 30 mins
Did a long slow row today for an active rest. 30mins continues on the rower. Finished with about 5300m as I was doing about 2:50 average 500/m split.
Like I said.
Slow.
jp
Like I said.
Slow.
jp
Tuesday, November 2, 2010
Forgot!
Forgot what we did on the 28th and 29th. :(
Sat - Rested
Sun - 4 rounds for time of
400m Row
30 Squats
20 Sit-ups
10 Push-ups
Mon
Overhead Squats
???
Tues - Deadlifts 5-5-5-5-5
135-150-200-230-250
AMRAP in 10 Mins
10 Lunges
6 Burpbees
jp
Sat - Rested
Sun - 4 rounds for time of
400m Row
30 Squats
20 Sit-ups
10 Push-ups
Mon
Overhead Squats
???
Tues - Deadlifts 5-5-5-5-5
135-150-200-230-250
AMRAP in 10 Mins
10 Lunges
6 Burpbees
jp
Subscribe to:
Posts (Atom)