Thursday, September 21, 2006

50Reps C&J


Row
500m 1min Rest Drag 3
1.54.1 24
1.49.8 25
1.50.5 24

50 rep for Time
40kg Power Clean & Push Jerk

3.45

5x3reps 30 sec R
55kg Front Squat


5x5reps
1min R
Wieghted Pronated Chin Ups
+15kg

For Time
Back Extensions 30,25,20,15,10
Sit Ups Ab mat 30,25,20,15,10

21,15,9 Pull Push



21 15 9 reps for Time
40kg Hang squat Clean
1/2 ROM HSPU
85kg Dead Lift
Ring Dips

14.07

FGB

Matt from Brisvegus with the Cross Arm Crew


FGB
267 points

8kg Wall Ball
35kg SDLHP
Box Jump
35kg Push Press
Row

120s

Bandana Squad

Row ME
500m Drag 4
1.39.2 27


120 kipping Chins
120 Dips
Done in sets of 5s

13.46

OHS

Dynamic Movement "The Dyno"

Yesterday
Furious 50s
18.57


Warm Up Row
500m 1min Drag 3
1.57.5 23
1.54.3 23
1.53.3 23


Overhead Squat
40kg 1
50kg 1
55kg 1
60kg 1
65kg 1
70kg 1
75kg 1
77.5kg 1
80kg 1

Sometime I don't get it at all,no practise on OHS no extras on Snatch and I still blow my previous PR 70kg away.BW&1/2 for a single now seems workable.

Squat Cleans
6x3
50kg

Super Set
Weighted Chins Neutral Grip
+30kg
7x 3
Ring Body Rows
7x5
Incline Push Up head Touchs
7x5

Saturday, September 09, 2006

Mary


Mary
11Rds
+5 HSPU
4 Pistols

5Rds of
5Reps of
OHS
35kg
DL
100kg
BBP
60kg

Thursday, September 07, 2006

Squat


Back Squat 2min Rest
60kg 1
80kg 1
85kg 1
90kg 1
92.5kg 1,1
95kg 1
100kg 1,1

Sunday, September 03, 2006

30min Growning Cindy


Row
125m
29.5 27
30 sec R
250m
58.7 25
30sec R
500m
158.1 22


Rds for 30 mins of increasing by 5 reps from
5 Kipping Pull Ups
10 Push Ups
15 Squats

8Rds+16kippers


Squat Clean
45kg
5x3

Dead Lift DB at Side
2x 45kg DB
5x1

Thursday, August 31, 2006

5Rds Thruster&LSit Pull Ups


Row for Stroke Correction Drag 4
1000m 4
4.17.1 19
1min R
1000m
4.14.9 19

5Rds for Time
30rep 20kg Thruster
30 reps Lsit Pull ups

27.51

Break Downs
Thrusters in 30,15s,20s,10s,5s
L Sits in 6s,5s,3s,2s,1s

Shocker hard to keep the form but petty much stayed consistent.

Ring Push Ups to finish

Wednesday, August 30, 2006

Clean

A Nice Round Grade

Row 500m 1min R Drag 4
1.55.8 22
1.55.4 21
1.51.8 21
1.51.8 23

Clean 2min R
50kg
55kg
60kg
65kg
70kg 1,1
72.5kg (anything above 70 =PB)
75kg
77.5kg
80kg 1,F,1

BP WG 1min R
50kg 5
60kg 5
656kg 5
67.5kg 5
70kg 5

DL Short R
100kg 5
105kg 5,5,5,5

For Time BE,WB,BJ

What you looking at?

Row for technique
Drag 7
500m
2.01 20
1min R
2000m
8.16 2.04/500m 19


For Time
50 40 30 20 10 reps
Back Extensions
8kg Wall Ball
Box Jump onto Bench

17.40


Weighted Neutral Grip Chin 1min R
+15 6
+30 3
+40 1,1,1
+45kg 1,1,1

Push Jerk

Tricky Moves


Tabata Row 1x8 intervals
Cal:6-7
125m Row 2min R
24.1 1.36.3/500 40
23.7 1.35.0/500 40
23.0 1.35.1/500 40

Push jerk 2min R
40kg 3
50kg 2
55kg 2
60kg 2
62.5kg 1
65kg 1
67.5kg 1
70kg 1,1


Neutral Grip Chins 2min R
5x3
+30kg

For Time
5x5
BP 50kg
DL 100kg


DB Snatch 1min R
30kg
4x 3L,3R

Wednesday, August 23, 2006

DL& 3Rds

A Nice Little Beach

Tuesday
For Time 3 Rds
Row 1000m
20 kipping Pull Ups
30 Box Jumps

18.29

Row Splits Drag 4
3.47.8 21
3.58.6 21
4.00.8 22

Bench Press WG
50kg 5
60kg 5
65kg 5
70kg 5,5

Back Squat
60kg 3
70kg 3
80kg 2
85kg 2
90kg 2

Wednesday
Treadmill Work(so boring)

Row Drag 4
500m 1min R
1.52.7 24
1.54.6 23
1.54.5 23

Deadlift
110kg 3
130kg 2,2
135kg 2
140kg 1
145kg F
142.5kg 1
145kg 1
147.5kg F

Bench Press Narrow Grip
70kg 5x3

Neutral Grip Chins
+30kg 3,3,3,3,3