Nathan's Winter X-Fit Log

[Nathan Stanley]

Workout of the Day:
10-9-8-7-6-5-4-3-2-1 Reps of

1.25 x Bodyweight Deadlift=275 lbs
1 arm Dumbbell Clean & Jerk (M/#35 - W/#20) (Do the reps per arm as the round your on)
Pushups (3 x the number of the set your on ex. 3 x 10 = 30 reps)
17:35

Daily challenge was bent arm hang for time: 59 seconds.

[Nathan Stanley]

5 Rounds, for Time

250m Row
5 Push Jerks (Heavy) 155lbs
10 Pull Ups

11:42 I believe was my time. I will have to double check that. I'm a bit hazy.
The first set of pullups I did kipping. THe second from a dead hang, half of the third were aided and the last two I was getting some major assists from my calves.

[Nathan Stanley]

Workout of the Day:

Tabata Mash up

Box Jump
Push up

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds, while moving to the next exercise and perform that exercise for 20 seconds.
During 10 second rest, rotate back to the first exercise Repeat this for a total of 16 intervals.

11/10--started really strong and quickly deteriorated.

[Nathan Stanley]

1000 meter row challenge--3:20.8

Hang Power Clean--135, 155, 185, 195, 200, 210, 220.

Could have probably added 10-20 lbs.

[Nathan Stanley]

Workout of the Day:
50 Push Press (Men 115#, Women 75#)
100 KB Swings (Men 53#, Women 35#)
150 Overhead Squats (PVC)

12:14

[Nathan Stanley]

Workout of the Day:

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

With skinny red band for dips: 9:15

[Nathan Stanley]

4 Rounds for time of:

25 Sit Ups
25 Burpees

11:45

[Nathan Stanley]

AMRAP in 20 Minutes

5 SDHP, 135#
5 Power Clean, 135#
5 Renegade Row Push Ups, 35#
5 Knees to Elbows
20 Box Jumps

6 1/5

felt okay

[Nathan Stanley]

Workout of the Day:

Clean & Split Jerk

3-2-2-1-1-1-1

135-155-165-185-215-225

[Nathan Stanley]

AMRAP in 20 minutes
5 Burpees
10 Pull Ups
15 Sit Ups

9 1/3 and 1

Rugby tonight?