Strength
4 Sets of:
Bench Press x 6-8 reps
rest 90 sec
Strict Toes to Bar (no kipping!) x 10 reps
rest 90 sec
WOD
For Time:
10 Ring Dips
1 Pull Up
9 Ring Dips
2 Pull Ups
...
1 Ring Dip
10 Pull Ups
Notes:
If you hit 7 or 8 reps on the Bench Press increase the weight on the next set. If you only get 6 reps, you are not allowed to increase the weight on the next set. Sorry for the late post!
Tuesday, October 2, 2012
Monday, October 1, 2012
10-1-2009
Strength:
Back Squats
1 x 5 @ 75%
1 x 3 @ 80%
3 x 3 @ 85%
WOD:
4 RFT:
10 Front Squats 135/95
400m Run
Rest 2 Min
Sunday, September 30, 2012
Friday, September 28, 2012
9-28-2012 HERO WOD: KJ
9-28-12, Hero WOD
"KJ"
5 RFT (Rounds For Time):
25 Burpees
25 Box Jumps, 24" box
25 wallballs, 20lb ball
200m sprint
Big Dawgs: Rxd
Pack: 3 RFT
Puppies: 15 reps each, 3 Rounds
LT Catharine "KJ" Ryan died on 22 September after battling cancer for almost two years. A superb USCG rescue helicopter pilot, devoted friend, and remarkable athlete, KJ left an enduring mark on everyone she encountered. This WOD is designed in tribute to her ambition, spirit and character.
She is survived by her husband Kyle.
"KJ"
5 RFT (Rounds For Time):
25 Burpees
25 Box Jumps, 24" box
25 wallballs, 20lb ball
200m sprint
Big Dawgs: Rxd
Pack: 3 RFT
Puppies: 15 reps each, 3 Rounds
She is survived by her husband Kyle.
Thursday, September 27, 2012
9-27-12
SWOD: Push Press
3-3-3-3-3
DWOD:
Benchmark: Elizabeth
21-15-9 reps for time of
135lb power clean
Ring dips
Big Dawgs: Rxd
Pack: 115lb PC, Ring dips at same reps as Rxd
Puppies: 95lb PC, 3:1 bench dips as Rxd (ex. 63, then 45, then 27)
Buttercups: Medicine ball clean (as heavy as possible), 21,15,9 bench dips
*If unfamiliar with power cleans, check out the "exercises and demo" link and look for it.
SWOD: Push Press
3-3-3-3-3
DWOD:
Benchmark: Elizabeth
21-15-9 reps for time of
135lb power clean
Ring dips
Big Dawgs: Rxd
Pack: 115lb PC, Ring dips at same reps as Rxd
Puppies: 95lb PC, 3:1 bench dips as Rxd (ex. 63, then 45, then 27)
Buttercups: Medicine ball clean (as heavy as possible), 21,15,9 bench dips
*If unfamiliar with power cleans, check out the "exercises and demo" link and look for it.
Wednesday, September 26, 2012
9-26-12
Sprints or Team sport or Recovery from previous heavy lift days.
Sprints:
10 sets of 200m sprints
30 sec rest between sets
Team Sport:
Ultimate Frisbee or Basketball
*Do your best to hustle, and not walk. Keep moving for at least a half-hour during team sports.
* *In a high intensity, heavy weight lifting regimen, rest is key. More is not necessarily better. If you have asked your body to do something is has not done before, then do not continue. The neurological stimulus has already done enough to effect growth.
Sprints or Team sport or Recovery from previous heavy lift days.
Sprints:
10 sets of 200m sprints
30 sec rest between sets
Team Sport:
Ultimate Frisbee or Basketball
*Do your best to hustle, and not walk. Keep moving for at least a half-hour during team sports.
* *In a high intensity, heavy weight lifting regimen, rest is key. More is not necessarily better. If you have asked your body to do something is has not done before, then do not continue. The neurological stimulus has already done enough to effect growth.
Tuesday, September 25, 2012
9-25-12
SWOD:
Bench Press, 5x5 at 70-80% 1RM (1 rep max)
45-60 sec rest between sets
DWOD:
5 rounds for time:
7 front squats at bodyweight on bar
15 Kettlebell swings, 1.5 pood (55lb dumbbell)
Big Dawgs: Rxd
Pack: 3 rounds
Puppies: 3 rounds, 100lb front squats, 1 pood swings (35lb DB)
Buttercups: 5 rounds, air squats, 25lb swings
SWOD:
Bench Press, 5x5 at 70-80% 1RM (1 rep max)
45-60 sec rest between sets
DWOD:
5 rounds for time:
7 front squats at bodyweight on bar
15 Kettlebell swings, 1.5 pood (55lb dumbbell)
Big Dawgs: Rxd
Pack: 3 rounds
Puppies: 3 rounds, 100lb front squats, 1 pood swings (35lb DB)
Buttercups: 5 rounds, air squats, 25lb swings
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