Warm up: jump rope +back ext+various
for time:25 pull-ups
25 push ups
25 sit ups
25 squats
50 pull-up
50 push ups
50 sit ups
50 squats
75 pull ups
75 push ups
75 sit ups
75 squats
* post time
Friday, March 12, 2010
DAy 7- TRAINING DAY
"Things that hurt, instruct." --Ben Franklin
25 pull-ups
25 push ups
25 sit ups
25 squats
50 pull-up
50 push ups
50 sit ups
50 squats
75 pull ups
75 push ups
75 sit ups
75 squats
* post time
25 pull-ups
25 push ups
25 sit ups
25 squats
50 pull-up
50 push ups
50 sit ups
50 squats
75 pull ups
75 push ups
75 sit ups
75 squats
* post time
Wednesday, March 10, 2010
Day 6- Training Day
1A. Bench Press 4 x 6.4.4.2 @ 50x0/ 90rr
1B. 11/4 Squat 4 x 6.4.4.2 @ 4010 / 90rr
2A. Mixed Grip 3 x 4 @ 41X1 / 60rr
2B. High Box Step Ups 3 x 8ea. / 60rr
3. HSPU: 3 x 5 double mat/rr 30; 3 x 3 single mat/rr 60; 3 x 1-2 no mat/rr 120
** complete each series before moving to next
4. 100 GHD Sit ups for time
"The harder you work, the harder it is to surrender" - Vince L.
1B. 11/4 Squat 4 x 6.4.4.2 @ 4010 / 90rr
2A. Mixed Grip 3 x 4 @ 41X1 / 60rr
2B. High Box Step Ups 3 x 8ea. / 60rr
3. HSPU: 3 x 5 double mat/rr 30; 3 x 3 single mat/rr 60; 3 x 1-2 no mat/rr 120
** complete each series before moving to next
4. 100 GHD Sit ups for time
"The harder you work, the harder it is to surrender" - Vince L.
Tuesday, March 9, 2010
DAY 5 - TRAINING DAY
5 rounds for time...
1minute wall-ball
1minute 15' rope climb no legs
400m Row
--rest--
6 minute rounds; rest peroid is determined after completion of row...
Monday, March 8, 2010
Sunday, March 7, 2010
Saturday, March 6, 2010
Day 3 TRAINING DAY
Warm up: 3 rounds of Cindy
1. Build to a Heavy 1 rep Dead-lift
2. Build to a heavy 2 rep Hang Power Clean
3. Build to a heavy 3 rep Press
4. Clean and Jerk/PP 6 x 5/60rr; pick a wt that you can touch and go...
*post loads
Thursday, March 4, 2010
DAY 2- TRAINING DAY
Me, Mary and Miranda...CF Sectionals, Ogden UT
Warm-up ~
1000m row; progressivly increase power every 200m...then
2 rd's of: 15 ub A-Squats + 15 ub D.U's + 15 ub GHD Sit ups
1A. Mixed Grip Chin ups 4 x 4-6 @ 31x0 /90rr
1B. 11/4 Back Squat 4 x 6-8 @ 4010 / 90rr
2A. Lean Away Chin ups 3 x 3-5 @ 51x0 /75rr
2A. High Box Step Ups 3 x 8ea. /75rr
3A. Eccentric HSPU on parrelletes 3 x 2-4 @41-1/60rr
3B. Anchored situps 3 x 35 /60
*post loads
Wednesday, March 3, 2010
Day 1 - TRAINING DAY
Bring the PAIN...its the only CANDY i will eat!
7 minutes of as many sets possible of 25 unbroken double unders
*completed 7
1A. Bench Press 4 x 6-8 @ 50x0 / 60rr #105/105/115/115
1B. KBS 4 x 12 1.5pd /90rr
2A. Dips 3 x 6-8 / 60rr --w/20lb for 2 sets
2B. Snatch Grip DL 3x 6 @ 40x0 /90rr #155
3A. GHD Raises 3 x 12 / 45sec
3B. Toes to Bar 3 x 12 / 45sec
Tuesday, March 2, 2010
MORE HIGHLIGHTS FROM SECTIONALS
wmv --Miranda's "pissed" off....good times with a fun and insane group of competitors!
Monday, March 1, 2010
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