"Randy"
75 reps of Power Snatch @ 75#
MDP: 5:08
Did so Muscle up skill work afterward.
Friday, April 29, 2011
Thursday, April 28, 2011
Thursday, 4/28/2011
10-9-8-7-6-5-4-3-2-1 KB snatch each arm 1.5 pood
10-9-8-7-6-5-4-3-2-1 Pistol each Leg
10-9-8-7-6-5-4-3-2-1 Burpee
MDP:
modified pistols to be on a box with assistance rope.
Time: 25:57
10-9-8-7-6-5-4-3-2-1 Pistol each Leg
10-9-8-7-6-5-4-3-2-1 Burpee
MDP:
modified pistols to be on a box with assistance rope.
Time: 25:57
Tuesday, 4/26/2011
10 AMRAP
3 mitch flips
12 hammer strikes 6L/6R
Then... 3 Rounds of
12 Back Squat @ 250
24 Toes through Rings
MDP: 7 rounds 3 mitch flips
then all 3 rounds for squats @ TTR
3 mitch flips
12 hammer strikes 6L/6R
Then... 3 Rounds of
12 Back Squat @ 250
24 Toes through Rings
MDP: 7 rounds 3 mitch flips
then all 3 rounds for squats @ TTR
Monday, 4/25/2011
Interval Row
Custom Distance set at 200M with 1:30 Rest damper at 10
Strength
Press 8 sets of 2 (work in reps of skin the cats after each set of press) rest as needed
MDP:
cal /Pounds
19/155
20/165
20/175
19/185
17/195
17/205 (2f)
17/200
13/200 (1f)
I did 1 to 2 skin the cats in between each set of Presses
Custom Distance set at 200M with 1:30 Rest damper at 10
Strength
Press 8 sets of 2 (work in reps of skin the cats after each set of press) rest as needed
MDP:
cal /Pounds
19/155
20/165
20/175
19/185
17/195
17/205 (2f)
17/200
13/200 (1f)
I did 1 to 2 skin the cats in between each set of Presses
Sunday, April 24, 2011
Saturday, 4/23/2011
7 min AMRAP
2 Box Jumps @ 31"
2 Pullups
Increase 2 each round
MDP: 6 rounds plus 6 Box Jumps
2 Box Jumps @ 31"
2 Pullups
Increase 2 each round
MDP: 6 rounds plus 6 Box Jumps
Friday, 4/22/2011
7 Min AMRAP
3 Thrusters
3 CTB Pull ups
Increase 3 each round
MDP:4 rounds 15 Thrusters and 13 Pullups
MEP: 5 rounds plus 5 Thrusters
3 Thrusters
3 CTB Pull ups
Increase 3 each round
MDP:4 rounds 15 Thrusters and 13 Pullups
MEP: 5 rounds plus 5 Thrusters
Wednesday, April 20, 2011
Wednesday, 4/20/2011
increase load as rounds go by...
6 Rounds
3 reps Jerk
Run 400 M Rest 2 minutes after each round
MDP: 185,195,205,215,225,235
6 Rounds
3 reps Jerk
Run 400 M Rest 2 minutes after each round
MDP: 185,195,205,215,225,235
Monday, 4/18/2011
6 sets of 2 Deadlifts (heavy)
after the set of deads complete 2 rounds of cindy (strict Pull ups)
Rest 2 min after cindy round completed
MDP: 385
Good workout feeling stiff afterward
after the set of deads complete 2 rounds of cindy (strict Pull ups)
Rest 2 min after cindy round completed
MDP: 385
Good workout feeling stiff afterward
Saturday, April 16, 2011
Saturday, 4/16/2011
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
MDP: 83 reps
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
MDP: 83 reps
Monday, April 11, 2011
Monday, 4/11/2011
3 Rounds
400 M row
30 KBS 2 Pood
Then.
3 rounds
3 reps of Bear complex increasing weight each round
MDP: 10:43 then 165,185,195
400 M row
30 KBS 2 Pood
Then.
3 rounds
3 reps of Bear complex increasing weight each round
MDP: 10:43 then 165,185,195
Saturday, 4/9/2011
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
MDP: 42 Reps or 21 rounds
165 pound Squat clean
165 pound Jerk
MDP: 42 Reps or 21 rounds
Thursday, April 7, 2011
Tuesday, April 5, 2011
Saturday, 4/2/2011
AMRAP 15 minutes
9 Dead lifts @ 155#
12 Push ups (games standard)
15 Box jumps 24"
MDP: 8 rounds + 9 DL + 6 Push ups
9 Dead lifts @ 155#
12 Push ups (games standard)
15 Box jumps 24"
MDP: 8 rounds + 9 DL + 6 Push ups
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