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11 Comments
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John Frazer
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1 | 2007-12-25
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Do we do the side bends with the weight overhead, or hanging at the side? |
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John Messano
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2 | 2007-12-26
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Snatch (1RM=135) - 4 sets of 1 @ 115lb
C&J (175) - 4 sets of 1 @ 150
FS (185) - 3 sets of 2 @ 160
metcon:
3 rnds:
20 DB Side Bends (30% of 175) - 55lb DB/alt. 10 ea side
15 anchored situps on the floor
4:30
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Carney
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3 | 2007-12-26
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SN 50x1, 55x1, 57.5x1-B-F-F, 55x1
CH 50x1, 60x1, 65x1, 72.5xC-C, 65xC
FS 80x2x3
Nothing was sticking today. Coordination and timing were way off. Get the abs later. |
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Dr, G
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4 | 2007-12-26
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Only able to get the OL in this AM:
Snatch (85% x 1 x 4): 50kg x 1 x 4
C&J (85% x 1 x 4): 69kg x 1 x 4
Will use front squats to prep for the metcon later today. |
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Aimee
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5 | 2007-12-26
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John-
Hanging at your side. |
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Eric Jones
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6 | 2007-12-26
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BW: 165
Sn: 135x1, 140x1x3
C&J: 165x1, 175x1x3
FS: 195x2x3
Weighted Ring Pushups, Supersetted w/Pendlay Rows: (45/165)x(6/4)x4
Tabata Row: Averaged 85m/interval
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John Messano
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7 | 2007-12-26
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Aimee-your welcome to hang at my side all day. |
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AW
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8 | 2007-12-26
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Snatch – 85% x 1 x 4 (110#)
Clean & Jerk – 85% x 1 x 4 (135#)
Front Squat – 85% x 2 x 3 (145#)
3 rounds for time of:
20 KB side bends – 30% BW (45#)
15 GHD sit-ups (25#)
4:15 |
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Scotty Hagnas
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9 | 2007-12-26
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Aahh.. back to the usual environment at CF PDX. The weights that seemed impossible on Monday were pretty easy today.
Press: 132.5 x2x2
SN: 120x1x1x1x1 Felt pretty good on these.
C&J: 180x1x1x1x1 Same.
FS: 230x2x2x2
3 rounds:
20 KB side bends w/53 lbs
15 GHD situps
4:40'
Mill ladder later, plus SMR + range of motion work. |
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Dr. G
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10 | 2007-12-27
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Added on to earlier workout:
Kyphosis drills from Mr. Wolf
Muscle snatch + OHS + Snatch Balance (about medium-heavy): 39kg x 4 sets
Front squat (85% x 2 x 3): 94kg x 2 x 3
Overhead situps (15%BW/DB, 40 total): 25#DBs x 10,10,8,6,6
Metcon
2 rounds for time
50m sprint to KB
20 1-arm KB swings (25%BW): 53#KB
2:01
2:30 rest, slightly extra due to retreiving the far KB from the alley so no one would drive over it in the dark, followed by
2 rounds for time
15 pullups
10 box jumps to tractor tire
3:08
Did a bit extra due to missing four days of workouts over the holidays, I'll likely do a small workout today too.
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ec
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11 | 2007-12-27
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yay! back to the gym! made this up thurs. bit tough after 7 d w/o weights.
add mu sn + ohs + sn bal to start: 75# x 2 sets, 80# x 2
sn @ 85#
c+j @ 125#
fs @ 130#
4 rnd c&j little sloppy (pwr cln + fr sq, and slight pressouts)... definitely getting tired.
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