Archive for September, 2010
Rest day · 23 September 2010
Today, pick one movement that you suck at and practice it but first do 2-30 of mobility work.
S and C (BS, PC, PU, SU) · 22 September 2010
Level 0-1 Back squat 3×5 Power clean 3×5 Strict pull-up 2x 3-5 Weighted sit-ups 2x 10 Level 2+ Back squat 3×3 Power clean 3×3 Weighted pull-up 2x 5-8 GHD sit-ups 2x 8 It’s Adam’s birthday. So, finish with one of the following: – 34 HSPUs. – 34 Reverse burpees. – 34 KB swings at 32kg.
Push-ups and shuttle run · 21 September 2010
Level 0 75 push-ups for time, run 40m shuttle each time you fail to complete a movement Level 1 100 push-ups for time, run 40m shuttle each time you fail to complete a movement Level 2+ 125 push-ups for time, run 40m shuttle each time you fail to complete a movement
Learn to love your ball · 20 September 2010
“Learn to love your ball” Once you pick up the medicine ball you can not put it down for the whole workout – penalty 20 burpees for each discretion. Level 0 4 rounds: – 20 Front Squats – 400m Run – 20 Situp med. ball throws, 7kg/5kg Level 1 4 rounds: – 20 Overhead Squats [...]
Rest day · 19 September 2010
Meditate. Stretch. Have some fun with family and friends.
S and C(DL, P, D, BE/HE) · 18 September 2010
Level 0-1 Deadlift 3×5 Press 3×5 Bar dips 2x 3-5 (assisted or negatives as reqd.) Back extensions 2×10 Level 2+ Deadlift 3×3 Press 3×3 Weighted dips 2×5-8 GHD hip extension 2×8
Five rounds · 17 September 2010
Level 0 Five rounds: – 10 DB hang power snatch (10kg/5kg), 5 each side – Run gasser Level 1 Five rounds: – 10 DB hang power snatch (15kg/10kg), 5 each side – Run gasser Level 2+ Five rounds: – 10 hang power snatch (40kg/30kg) – Run gasser
Loading ...
