Thursday 5-28-09
PREP/SKILL:
1 Mile Run
10 x Dive Bombers
12 x Pull-ups
15 x Squats
WORKOUT:METCON
Repeat 7 rounds for reps:
1 Min Battling Ropes
1 Min Ball Slams
FINISHER:
Ab Wheel x 10
Supermans x 15
3 Rounds
Sunday 3-8-09
“RT Strength 8”
| A: 2 DB Split Snatch Sets: 5 Reps: 3 @ 65-70% 1rm Rest: 45-60 B: 2 DB Push Jerk Sets: 5 Reps: 3 @ 65-70% 1rm Rest: 45-60 C1: 1 Arm Push-up C2: DB Shot Put Sets: 4 Reps: 5 per side Rest: 60-120 D1: Dumbbell Lunges D2: Box Jumps Sets: 4 Reps: D1=5 each side, D2=12 Rest: 60-120 Finisher: DBL DB or KB Swings, 3×15reps |
| For Weight |
NOTES:
A: 55-55-60-60 db
B: 60-70-70-70 db
C1: 2 x 15#, lowered to 2 sprinkler boxes stacked
C2: as rx’d
D1: 30# weight vest, sets unbroken
D2: 30# WV + 26#kb, Reverse Grip due to strained forearm
Finisher: 100 16# hammer Swings
Wednesday 1-28-09
WOD:endurance
10k run for time
Ran 10k in calabasas by Grape Arbor park
Wore 20# weight vest
Terrain was very hilly
Total time= 26:11.0
Paced slow first 1.5 so I would not lose Sean
Lap 1 of 2 = 12:46.21
lap 2 of 2 = 13:25.46
Monday 1-26-09
WOD: RTWOW5
1 Min MB Slams (20# ball) = 25-24-23-17-15-17 (121)
1 Min Sandbag Shouldering (55# Sandbag) = 18-14-16-16-14-13 (91)
30 sec rest
1 Min Pull-ups = 14-14-13-12-12-10 (75)
1 Min Burpees = 10-11-9-10-11-12 (63)
30 sec rest
Repeat 6 times for reps
NOTES: Left hip Flexor irritated today
Sub’d Exercise #3 (Power Boxing) for Pull-ups
Friday 1-23-09 – Endurance (Running)
WOD:
3 Mile run
Distance = 3.0148 Miles
Time = 22.32
Mile 1 = 7:38
Mile 2 = 7:58
Mile 3 = 6:56
Notes:
2nd Mile was fighting off cramps.