SUNDAY 081130
Run 5k
November 2008 Archives
SATURDAY 081129
Three rounds:
Max Push-Ups
Max Curl-Ups
FRIDAY 081128
"Low-Ceiling Fran"
For time:
21 front squats, 105#
42 push-ups
15 front squats, 105#
30 push-ups
9 front squats, 105#
18 push-up
Compare to 081119
"Low-Ceiling Fran"
For time:
21 front squats, 105#
42 push-ups
15 front squats, 105#
30 push-ups
9 front squats, 105#
18 push-up
Compare to 081119
081127 THURSDAY
REST DAY
Happy Thanksgiving!
REST DAY
Happy Thanksgiving!
WEDNESDAY 081126
"Pull-Chin-Mountain"
On the first minute do 1 pull-up, on the second minute do 2 pull-ups, etc. to 10 pull-ups in the tenth minute.
Repeat again (1-10) with chin-ups.
Repeat again (1-10) with mountain-climbers, alternating lead hand each set.
Continue the workout until you can no longer complete the prescribed pull-ups in that minute.
"Pull-Chin-Mountain"
On the first minute do 1 pull-up, on the second minute do 2 pull-ups, etc. to 10 pull-ups in the tenth minute.
Repeat again (1-10) with chin-ups.
Repeat again (1-10) with mountain-climbers, alternating lead hand each set.
Continue the workout until you can no longer complete the prescribed pull-ups in that minute.
TUESDAY 081125
Back Squat 5-5-5-5-5
Push-Ups 50-40-30-20-10
Dead Lift 1-1-1-1-1
MONDAY 081124
Three rounds for time:
50 push-ups
50 sit-ups
SUNDAY 081123
"Cindy"
As many rounds in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Compare to 081115
SATURDAY 081122
REST DAY
REST DAY
FRIDAY 081121
Play a sport.
THURSDAY 081120
Back Squat 5-5-5-5-5
Bench Press 10-10-10
WEDNESDAY 081119
"Low-Ceiling Fran"
For time:
21 front squats, 105#
42 push-ups
15 front squats, 105#
30 push-ups
9 front squats, 105#
18 push-ups
Rest 15 minutes, then:
"Mission Valley Short-cut Run"
For time:
.6 Miles w/ a 250 ft gain in elevation
Compare to 081114
TUESDAY 081118
REST DAY
REST DAY
MONDAY 081117
Back Squat 5-5-5 reps
Shoulder Press 5-5-5 reps
Dead Lift 5 reps
Post loads.
Back Squat 5-5-5 reps
Shoulder Press 5-5-5 reps
Dead Lift 5 reps
Post loads.
SUNDAY 081116
"Skyline Mud Run"
Run 5K for time (mud pits, hills and obstacles are a bonus).
"Skyline Mud Run"
Run 5K for time (mud pits, hills and obstacles are a bonus).
SATURDAY 081115
"Cindy"
As many rounds in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Rest 15 minutes, then:
"Green Loop"
Run 1.5 miles for time.
"Cindy"
As many rounds in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Rest 15 minutes, then:
"Green Loop"
Run 1.5 miles for time.
FRIDAY 081114
"Mission Valley Short-cut Run"
For time:
Run .6 miles w/ a 250 ft gain in elevation.
"Mission Valley Short-cut Run"
For time:
Run .6 miles w/ a 250 ft gain in elevation.
THURSDAY 081113
REST DAY
REST DAY
WEDNESDAY 081112
Run 3 miles barefoot (on a beach or soft sand if you can).
Run 3 miles barefoot (on a beach or soft sand if you can).
TUESDAY 081111
Back Squat 10-10-10-10-10
Bench Press 20-17-15-12-10
Dead Lift 10-10-10-10-10
Back Squat 10-10-10-10-10
Bench Press 20-17-15-12-10
Dead Lift 10-10-10-10-10
MONDAY 081110
"Dumbbell Fran"
21-15-9 reps of:
Thrusters, 45# in each hand
Ring pull-ups
"Dumbbell Fran"
21-15-9 reps of:
Thrusters, 45# in each hand
Ring pull-ups
SATURDAY 081108
"Pull-Chin-Mountain"
On the first minute do 1 pull-up, on the second minute do 2 pull-ups, etc. to 10 pull-ups in the tenth minute.
Repeat again (1-10) with chin-ups.
Repeat again (1-10) with mountain-climbers, alternating lead hand each set.
Continue the workout until you can no longer complete the prescribed pull-ups in that minute.
"Pull-Chin-Mountain"
On the first minute do 1 pull-up, on the second minute do 2 pull-ups, etc. to 10 pull-ups in the tenth minute.
Repeat again (1-10) with chin-ups.
Repeat again (1-10) with mountain-climbers, alternating lead hand each set.
Continue the workout until you can no longer complete the prescribed pull-ups in that minute.
SUNDAY 081109
Back Squat 5-5-5
Shoulder Press 5-5-5
Dead Lift 5-5-5
Post loads.
Back Squat 5-5-5
Shoulder Press 5-5-5
Dead Lift 5-5-5
Post loads.
FRIDAY 081107
For time:
Run 400m
45# dumbbell snatch, 21 reps each arm
Run 400m
45# dumbbell snatch, 15 reps each arm
Run 400m
45# dumbbell snatch, 9 reps each arm
Run 400m
For time:
Run 400m
45# dumbbell snatch, 21 reps each arm
Run 400m
45# dumbbell snatch, 15 reps each arm
Run 400m
45# dumbbell snatch, 9 reps each arm
Run 400m
THURSDAY 081106
Back Squat 5-5-5
Then do 3 rounds of:
Thrusters, 10 reps
Squat Clean, 10 reps
Resting as much as needed between rounds.
Back Squat 5-5-5
Then do 3 rounds of:
Thrusters, 10 reps
Squat Clean, 10 reps
Resting as much as needed between rounds.
WEDNESDAY 081105
REST DAY
REST DAY
TUESDAY 081104
REST DAY
REST DAY
MONDAY 081103
Back Squat 5-5-5
Bench Press 5-5-5-5-5
Dead Lift 5-5-5
Back Squat 5-5-5
Bench Press 5-5-5-5-5
Dead Lift 5-5-5
SUNDAY 081102
For time:
21-15-9
135# Cleans
Ring dips
For time:
21-15-9
135# Cleans
Ring dips
SATURDAY 081101
REST DAY
"Welcome to the cave"
REST DAY
"Welcome to the cave"
