wo 1
Squuat 3x5@285
Press 3x5@175
That was surprising
wo2
Bench 3x5@260 (4,3,3)
Shitty gym bar and bench
Chins 3x4
Interspersed through the week sandbag
Then KB last night
5 min of KB clean and jerk @ 62 switching every 3 reps
Alternate KB abs (GU situps, armbars, windmills) with 3x10 swing@97
Definitely feel the core, O thought I was going to pull an oblique on the can this morning.
Of course I did the daily pushups after this - 24 (although i think it was day 23).
Thursday, June 20, 2013
Saturday, June 15, 2013
Melanie: Monday, Saturday
Monday
4 rounds of 5 pushups, 10 situps
(Barely worth posting, but I'll take what I can get)
Saturday
Four rounds of:
65# front squat
5 25# KB snatches each side
Run 800 m. (This ended up being run / walk)
34:13
4 rounds of 5 pushups, 10 situps
(Barely worth posting, but I'll take what I can get)
Saturday
Four rounds of:
65# front squat
5 25# KB snatches each side
Run 800 m. (This ended up being run / walk)
34:13
Tuesday, June 4, 2013
Melanie: Thursday, Sunday, Tuesday
Thursday, May 30
4 x 10 per side one-handed deadlifts with 53# KB
Breathing ladder with 25# KB. Made it up to 10 but didn't make it back down!
Sunday WOW
4 rounds of:
~20 yard overhead barbell carry (I did #95)
20 pushups (I did 10)
15 kettlebell swings with #25
Run 400
Tuesday
3 x 3 powercleans with #95. I failed on rep 3 on each set.
4 rounds of:
5 overhead squat with bar
5 burpees
15 25# KB swings
I didn't time it exactly but it took around 7 or 8 minutes.
4 x 10 per side one-handed deadlifts with 53# KB
Breathing ladder with 25# KB. Made it up to 10 but didn't make it back down!
Sunday WOW
4 rounds of:
~20 yard overhead barbell carry (I did #95)
20 pushups (I did 10)
15 kettlebell swings with #25
Run 400
Tuesday
3 x 3 powercleans with #95. I failed on rep 3 on each set.
4 rounds of:
5 overhead squat with bar
5 burpees
15 25# KB swings
I didn't time it exactly but it took around 7 or 8 minutes.
Saturday, June 1, 2013
Tuesday, May 28, 2013
Melanie: Tuesday
With 25# kettlebell:
4 x 25 swings
4 x 10 snatch each arm
4 x 10 goblet squats
4 x 10 situps
4 x 25 swings
4 x 10 snatch each arm
4 x 10 goblet squats
4 x 10 situps
Monday, May 27, 2013
Sam week
Gotta get used to posting again
Two barbell workouts:
1. Squat 3x5@265
Press 3x5@155
Bench 3x5@250
Chins 2x4
Some other SB stuff throughout the week - carries, etc.
Springs 4x40
Today (Monday)
Freeflow KB - about 10 min @30#
KB swings - Breathing ladder to 10 and back
Two barbell workouts:
1. Squat 3x5@265
Press 3x5@155
Bench 3x5@250
Chins 2x4
Some other SB stuff throughout the week - carries, etc.
Springs 4x40
Today (Monday)
Freeflow KB - about 10 min @30#
KB swings - Breathing ladder to 10 and back
Sunday, May 26, 2013
Melanie Saturday and Group WOW
Saturday
10 rounds of this complex with 65#:
Deadlift
Bent over row
Clean
Press
Front Squat
Press
Walk back and forth across backyard 65# overhead x 3
Run 1 mile
Sunday at Jason's
75% max thrusters max reps in 1 minute (I used just the bar, 19 reps)
15 plate burpees (I used 10#)
Overhead carry with plate to end of driveway and back (.4 mile)
15 power snatch (I used training bar)
Run to cul de sac and back
15 overhead squat (training bar)
Overhead carry with plate driveway and back
15 overhead squat
Run to cul de sac and back
15 power snatch
Overhead carry with plate driveway and back
15 plate burpees
10 rounds of this complex with 65#:
Deadlift
Bent over row
Clean
Press
Front Squat
Press
Walk back and forth across backyard 65# overhead x 3
Run 1 mile
Sunday at Jason's
75% max thrusters max reps in 1 minute (I used just the bar, 19 reps)
15 plate burpees (I used 10#)
Overhead carry with plate to end of driveway and back (.4 mile)
15 power snatch (I used training bar)
Run to cul de sac and back
15 overhead squat (training bar)
Overhead carry with plate driveway and back
15 overhead squat
Run to cul de sac and back
15 power snatch
Overhead carry with plate driveway and back
15 plate burpees
Subscribe to:
Posts (Atom)