lunch work

headed over to Werblin during my lunch break here is what went down:

warm up
10 squats
10 pushups
10 burpees
static stretching

5x3 cleans @(115,135,135,145,155)
i tried to get 1 @165...it did not go well

squats (10@135, 10@185, 8@195, 5@205)

5/19/2010 (Hittin the track)

sorry i have not been up dating this (if anyone actually looks at it). i have been busy with NJ mixed things and starting work.

Hittin the track

French and Glenn did the following workout

1 lap warmup + stretching and dynamics
2 laps of (walk 100, jog 100, sprint 200)
sprint ladder 100,200,300,400,400,300,200,

100 rest is walk what you just ran.

total distance sprinted = 2400 meters

sushi afterwards. nomnomnomnomnom!

what did you do today.

5/1/2010 and 5/5/2010

5/1/2010

Static stretching

5x5 muscle ups on assistance machine w/ 40lbs

4x5 snatch at 95lbs + 10 push ups w/ raised legs

2x5 thruster at 115lbs

3x10 lunges at 115 lbs

after each set of the thrusters and lunges was 5 dead hangs

5/5/2010

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

25,30,35,40,45lbs

the last round was so difficult. if the weights are chosed properly this workout is difficult

20 min on the bike doing random hills at level 14

4/29/2010

static stretch for warmups

5 x 3 back squat +5 deadhangs

Loads were 185, 205, 215, 225, 235 lbs

deadhang = pull up and return to the absolute bottom so that arms hang dead.

4/26/2010

Warmup with brief static + dynamic stretching

CFWoD for time
** replaced with squat and press due to bad weather ball was 12 lbs
*replaced with pullups due to not being able to do a muscle up yet

50 wall ball shots**
10 muscle ups*
40 wall ball shots
8 muscle ups
30 wall ball shots
6 muscle ups
20 wall ball shots
4 muscle ups
10 wall ball shots
2 muscle ups

time was 5:46



20 med ball push ups alternating hands on the ball
100 lunges alternating between ball at chest and overhead every 10 reps
50 russsian twists w/ ball
50 toe touches w/ ball

4/23/2010

Warmup
5min exercise bike + static stretching

Workout
CFWoD: 3 rounds for time of 15 x 135lb* power hang clean + 15 burpees
*I did it with 110lbs

Frenchys time 9:22
Glenns time 8:55

Post workout Brower

4/22/10

5 min excercise bike warm up

CFWoD
5 rounds for time and load of
3 back squats
20 dips* dips were done on assistance machine with 70lbs assistance

time was 8:18 and load was 205lbs

20 min exercise bike speed intervals.

what did you do today?