5 rounds:
Speed Snatch Grip Deadlift 135lbs x15
20 T-Pushups
then
5 rounds:
Overhead Walking Lunges 30lbs x20
24inch Box Jumps 10x
Fish Oil + Exercise = Fat Loss
15 years ago
Thursday, September 25, 2008
Monday, September 22, 2008
Clean up the park!
Saturday:
Cut down some unwanted trees and cleared them out of Fairmount Park for 3 hours.
Sunday:
Stacked firewood for 2 hours.
Floor presses
5x5 168lbs
Front Squats
5x5 168lbs
Cleaned to Front Squat and Zerchered it down.
Bent over rows
3x10 32kg KB
Cut down some unwanted trees and cleared them out of Fairmount Park for 3 hours.
Sunday:
Stacked firewood for 2 hours.
Floor presses
5x5 168lbs
Front Squats
5x5 168lbs
Cleaned to Front Squat and Zerchered it down.
Bent over rows
3x10 32kg KB
Thursday, September 18, 2008
2009 GOALS
Lifetime Goal: I want to beat the 551 deadlift record.
2009 Goals
225 Bench Press (current 185)
+90lbs dips (current 50)
+90lbs pullups (current 50)
350 Squat (current 305)
415 Deadlift (current 365)
2009 Goals
225 Bench Press (current 185)
+90lbs dips (current 50)
+90lbs pullups (current 50)
350 Squat (current 305)
415 Deadlift (current 365)
Wednesday, September 17, 2008
Deadlifts and Weighted Pullups
Dymanic warmup for 10 minutes.
Deadlifts
warmup 135,155
5x3
225, 250, 295, 320, 365
Pullups
2x3
2x3 +35
3x3 +45
1x3 +55
Planks
Stretched
Deadlifts
warmup 135,155
5x3
225, 250, 295, 320, 365
Pullups
2x3
2x3 +35
3x3 +45
1x3 +55
Planks
Stretched
Tuesday, September 16, 2008
ATG Back Squats
ATG Squat
1x5 135, 185, 225, 275
2x5 300
1x5 305
BB Bench
1x10 135
1x5 155
3x3 185
Cable Chest Press
5x5 90
Rope Pushdown
5x5 85(heavy setting)
1x5 135, 185, 225, 275
2x5 300
1x5 305
BB Bench
1x10 135
1x5 155
3x3 185
Cable Chest Press
5x5 90
Rope Pushdown
5x5 85(heavy setting)
Monday, September 15, 2008
Friday, September 12, 2008
Grip
10x10 CoC #1 1/2 of which are metal to metal.
Tearing a whole box of business cards 15 at a time.
Tearing a whole box of business cards 15 at a time.
Thursday, September 11, 2008
Crossfit Conditioning
Crossfit Dymanic warmup for 10 minutes.
4 rounds of:
35 Thrusters 65lbs
400m sprint
Stretched
Sweat angels
4 rounds of:
35 Thrusters 65lbs
400m sprint
Stretched
Sweat angels
Tuesday, September 9, 2008
Squat and Bench
ATG Squat
1x5 135, 185, 225, 275, 295
2x5 300
ATG Front Squat
1x5 230
Close Grip BB Bench
1x5 135, 155
2x5 175
1x5 180
1x5 135, 185, 225, 275, 295
2x5 300
ATG Front Squat
1x5 230
Close Grip BB Bench
1x5 135, 155
2x5 175
1x5 180
Monday, September 8, 2008
Crossfit
Crossfit Dymanic warmup for 10 minutes.
Standing OHP
warmup 95, 95
5x5
115, 135, 135, 135, 135
Cleans
warmup 115, 115
5x3
135, 155, 185, 185, 205
Stretched
Standing OHP
warmup 95, 95
5x5
115, 135, 135, 135, 135
Cleans
warmup 115, 115
5x3
135, 155, 185, 185, 205
Stretched
Thursday, September 4, 2008
Crossfit
Dymanic warmup for 10 minutes.
Deadlifts
warmup 135,135
5x3
225, 250, 295, 315, 325
Push Jerks
warmup 95, 95
5x3
115, 135, 155, 185, 205(failed last rep)
Stretched
Deadlifts
warmup 135,135
5x3
225, 250, 295, 315, 325
Push Jerks
warmup 95, 95
5x3
115, 135, 155, 185, 205(failed last rep)
Stretched
Monday, September 1, 2008
Labor Day weekend
Saturday:
Walking DB lunges
3x30 steps 50lbs
Sledgehammer levering
Wrist rolling 1x3 25lbs
DB Shrugs 3x12 50lbs
DB OHP 8, 6, 5 50lbs
Monday:
Stadium sprints 7 seconds.
jog at the top for 15 seconds
walk at the bottom 20 seconds
for 20 minutes
Walking DB lunges
3x30 steps 50lbs
Sledgehammer levering
Wrist rolling 1x3 25lbs
DB Shrugs 3x12 50lbs
DB OHP 8, 6, 5 50lbs
Monday:
Stadium sprints 7 seconds.
jog at the top for 15 seconds
walk at the bottom 20 seconds
for 20 minutes
Subscribe to:
Posts (Atom)
