Skill: 200 Double Unders (accumulate in as few sets as possible)
PR of 34 double unders with my new rope!
Conditioning: For Time:
- 800m Run
- 50 Body Blasters (burpee pullup, followed by knees to elbow)
- 800m Run
24:26
Wednesday, May 23, 2012
Tuesday, 05.22.12
Strength: Deadlift: 2-2-2-2-2-2
Again, I was very conservative on the deadlifts - 205x2
Conditioning: Tabata Mash-up:
- Deadlifts (275/185# or 70-75% of today's heaviest)
- Lateral hops over the bar
Deadlifts @55#: 5, 5, 5, 4, 4, 4, 4, 4
Lateral hops: 25, 25, 25, 25, 25, 25, 24, 25
Again, I was very conservative on the deadlifts - 205x2
Conditioning: Tabata Mash-up:
- Deadlifts (275/185# or 70-75% of today's heaviest)
- Lateral hops over the bar
Deadlifts @55#: 5, 5, 5, 4, 4, 4, 4, 4
Lateral hops: 25, 25, 25, 25, 25, 25, 24, 25
Monday, 05.21.12
Strength: Bench Press. Find 5rm
I was able to get up to 100x4
Conditioning: 5 Rounds for reps of:
- 1:00 Kettlebell Push Press, both arms (heaviest possible)
- 1:00 Weighted Sit Ups (25#/ 15#)
I used the 26# kettlebells and I scaled up to GHD sit ups with the 15#.
75 kb push press
97 GHD sit-ups
I think I accidently did one extra round of both kb and GHD
I was able to get up to 100x4
Conditioning: 5 Rounds for reps of:
- 1:00 Kettlebell Push Press, both arms (heaviest possible)
- 1:00 Weighted Sit Ups (25#/ 15#)
I used the 26# kettlebells and I scaled up to GHD sit ups with the 15#.
75 kb push press
97 GHD sit-ups
I think I accidently did one extra round of both kb and GHD
Wednesday, 05.16.12
Skill: Max Height Box Jump, 1 rm.
38.5"
Conditioning:
On the minute for 5:00:
- 5 Hang Power Cleans @ 70% of your 1 rm
Then...
- 10 x 60 yard sprints - resting only long enough to walk back to the start
38.5"
Conditioning:
On the minute for 5:00:
- 5 Hang Power Cleans @ 70% of your 1 rm
Then...
- 10 x 60 yard sprints - resting only long enough to walk back to the start
Tuesday, May 22, 2012
Tuesday, 05.15.12
Strength: Weighted Chin Ups 1-1-1-1-1-1-1
I just practiced doing strict chin ups
Conditioning: 3 rounds of:
- 800m Run
- 9 Muscle Up (or applicable substitution)
I didn't really worry about my time on this one. I practiced doing fake muscle ups from my knees on the ground.
I just practiced doing strict chin ups
Conditioning: 3 rounds of:
- 800m Run
- 9 Muscle Up (or applicable substitution)
I didn't really worry about my time on this one. I practiced doing fake muscle ups from my knees on the ground.
Monday, 05.14.12
Strength: Push Press 3-3-3-3-3
Conditioning: As many rounds possible in 12:00:
- 15 Shoulder to Overhead @ 75/ 35#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 85/ 45#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 95/ 55#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 105/ 65#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 115/ 75#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 125/ 85#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
Continue the pattern for as long as time allows by adding 10 pounds every round. Yes the first women's weight at 35# will start on the floor, and the 45# will be a little lower than normal. But you will be jumping over the full height of the bar starting at 55#.
I can't remember exactly where I ended...I think I was somewhere in the 75# set.
Conditioning: As many rounds possible in 12:00:
- 15 Shoulder to Overhead @ 75/ 35#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 85/ 45#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 95/ 55#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 105/ 65#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 115/ 75#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 125/ 85#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
Continue the pattern for as long as time allows by adding 10 pounds every round. Yes the first women's weight at 35# will start on the floor, and the 45# will be a little lower than normal. But you will be jumping over the full height of the bar starting at 55#.
I can't remember exactly where I ended...I think I was somewhere in the 75# set.
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