3 x 5 knees to elbows
Plank: 15 sec. at each position no rest: elbows, left elbow, right elbow, hands, left hand, right hand, elbows
Deadlift 3 x 8 @ 120
Press 3 x 8 @ 70 (5, dropped down to 65 - 5, then 3 - no power tonight not sure why)
Thursday, May 24, 2012
Tuesday, May 22, 2012
Melanie: Sunday and Tuesday
Sunday Group Workout
5 rounds of:
65# back squat x 10 (clean and press first rep, press last rep out) (men did 135#)
10 push ups, hands off at bottom
Gravel bag carries to end of Jason's driveway and back, switch sides at end of driveway
1 minute plank
Tuesday
4 x 15 sec. hollow rock with 15 sec. rest
3 x 15 sec. handstand
1 min. intervals
3 x 8 front squat @ 70
3 x 8 Pendlay rows @70
5 rounds of:
65# back squat x 10 (clean and press first rep, press last rep out) (men did 135#)
10 push ups, hands off at bottom
Gravel bag carries to end of Jason's driveway and back, switch sides at end of driveway
1 minute plank
Tuesday
4 x 15 sec. hollow rock with 15 sec. rest
3 x 15 sec. handstand
1 min. intervals
3 x 8 front squat @ 70
3 x 8 Pendlay rows @70
Saturday, May 19, 2012
Melanie: Saturday
3 x 5 knees to chest
Plank: 15 sec. each elbows, left side, right side, hands, right side, left side, elbows
Deadlift 3 x 8 @ 115
Press 3 x 8 @ 65 (6, 6, 4)
Plank: 15 sec. each elbows, left side, right side, hands, right side, left side, elbows
Deadlift 3 x 8 @ 115
Press 3 x 8 @ 65 (6, 6, 4)
Thursday, May 17, 2012
Melanie: Thursday
I missed Tuesday. No workout Sunday.
3 x 10 sit ups
1 min. plank
3 x 8 power cleans @ 75#
Max pushups: 10, 8, 8
3 x 10 sit ups
1 min. plank
3 x 8 power cleans @ 75#
Max pushups: 10, 8, 8
Saturday, May 12, 2012
Melanie: Saturday
I missed Thursday
4 x 15 sec. hollow rock with 15 sec. rest
3 x 15 sec. handstand
1 min. intervals
3 x 8 front squat @ 65
3 x 8 Pendlay rows @ 65
4 x 15 sec. hollow rock with 15 sec. rest
3 x 15 sec. handstand
1 min. intervals
3 x 8 front squat @ 65
3 x 8 Pendlay rows @ 65
Tuesday, May 8, 2012
Melanie: Saturday, Sunday, Tuesday
Saturday
3x5 knees to elbows (30 sec rest)
Plank: – 15 seconds in each position: elbows, R side, L side, hands, R side, L side, then back to elbows. 1 min. intervals
Dead lift 3 x 8 @ 95
Press 3 x 8 @ 55
Sunday
Jason's Tabata Surprise
8 rounds each with 20 sec. on, 10 sec. off:
Burpees (squat thrusts)
Air Squats
Snatch from hang (I used training bar)
Driveway runs (however many you get in the 8 rounds)
Keep track of lowest reps you got on any round. I don't remember what I got but it was a good workout.
Tuesday
3 sets of 10 sit ups, followed by 1 min. plank
Power clean 3 x 8 @ 65 w
3 sets of max push ups, w/ 1 min between sets: 14, 10, 5
3x5 knees to elbows (30 sec rest)
Plank: – 15 seconds in each position: elbows, R side, L side, hands, R side, L side, then back to elbows. 1 min. intervals
Dead lift 3 x 8 @ 95
Press 3 x 8 @ 55
Sunday
Jason's Tabata Surprise
8 rounds each with 20 sec. on, 10 sec. off:
Burpees (squat thrusts)
Air Squats
Snatch from hang (I used training bar)
Driveway runs (however many you get in the 8 rounds)
Keep track of lowest reps you got on any round. I don't remember what I got but it was a good workout.
Tuesday
3 sets of 10 sit ups, followed by 1 min. plank
Power clean 3 x 8 @ 65 w
3 sets of max push ups, w/ 1 min between sets: 14, 10, 5
Thursday, May 3, 2012
Melanie: Thursday
4 x 15 sec. hollow rock
3 x 15 sec. handstand
One min. intervals of:
3 x 8 front squat @ 65#
3 x 8 Pendlay rows @ 65# (8, 8, 6)
3 x 15 sec. handstand
One min. intervals of:
3 x 8 front squat @ 65#
3 x 8 Pendlay rows @ 65# (8, 8, 6)
Tuesday, May 1, 2012
Melanie: Tuesday
3 x 10 sit ups
1 min. plank
3 x 8 power clean @ 55# with 1 min. rest
3 sets max pushups with 1 min. rest: 12, 10, 6
1 min. plank
3 x 8 power clean @ 55# with 1 min. rest
3 sets max pushups with 1 min. rest: 12, 10, 6
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