I. 1500m Row
II. Push Press
3 x empty bar
3 x 50% (65#)
3 x 75% (85#)
3 x 85 - 90% (100#)
3-3-3-1-1-1 (110#)
III. Partner Ladder 10 - 1
Push ups
Weighted Sit ups
Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.
Thursday, December 15, 2011
Tuesday, December 13, 2011
12/13/2011
I. 1500m Row
II. Hang Clean
3 x empty bar
3 x 50% (65#)
3 x 75% (75#)
3 x 85 - 90% (85#)
3-3-3-1-1-1 (90#)
III. EMOTM
1 Pull up, 2 pull ups, 3 pull ups ...
II. Hang Clean
3 x empty bar
3 x 50% (65#)
3 x 75% (75#)
3 x 85 - 90% (85#)
3-3-3-1-1-1 (90#)
III. EMOTM
1 Pull up, 2 pull ups, 3 pull ups ...
Monday, December 12, 2011
12/11/2011
I. 1500m Row
II. Push Press
5 x empty bar
5 x 50%
5 x 75%
5 x 85 - 90%
5-5-5-3-3-3 (110#)
III. 3 Rounds
5 Push Press (85#)
20 V-ups
II. Push Press
5 x empty bar
5 x 50%
5 x 75%
5 x 85 - 90%
5-5-5-3-3-3 (110#)
III. 3 Rounds
5 Push Press (85#)
20 V-ups
Monday, December 5, 2011
12/04/2011
I. 500m Row
30:15 x 10
Plank Holds
Sit ups
II. Shoulder Press 5 x 3
75#/80#/85#
III. Skill Work
Muscle up progression
30:15 x 10
Plank Holds
Sit ups
II. Shoulder Press 5 x 3
75#/80#/85#
III. Skill Work
Muscle up progression
Friday, December 2, 2011
12/02/2011
I. 8 min Spin/20 PVC Rollouts
II. 5 x
5 Pull ups
10 Ring Rows
5 Ring Push ups
10 KB Sit ups
Well, with my hamstring being jacked it looks like my upper body will be getting some work. Trying to find enough variety is a struggle.
III. Stretch
II. 5 x
5 Pull ups
10 Ring Rows
5 Ring Push ups
10 KB Sit ups
Well, with my hamstring being jacked it looks like my upper body will be getting some work. Trying to find enough variety is a struggle.
III. Stretch
Thursday, December 1, 2011
12/1/2011
I. 8 min. Spin
II. Ladders
10 - 1 Ring Push ups
10 - 1 KB Sit ups
10 - 1 Shoulder Press (55#)
10 - 1 KB Sit ups
10 - 1 Shoulder Press (65#)
III. Light Stretching - Hamstring is getting better but still very sore. Sitting is the hardest and not being able to Crossfit.
II. Ladders
10 - 1 Ring Push ups
10 - 1 KB Sit ups
10 - 1 Shoulder Press (55#)
10 - 1 KB Sit ups
10 - 1 Shoulder Press (65#)
III. Light Stretching - Hamstring is getting better but still very sore. Sitting is the hardest and not being able to Crossfit.
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