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Posted: 1/2/2012 1:54:36 PM EDT
Link Posted: 1/2/2012 2:54:29 PM EDT
Power Clean: 3, 2, 2, 1, 1, 1 (go for max!)

Pause Squat: 4 x 3 w/ 3 sec pause at bottom
Pause Pushup: 4 x 8 (w/ 3 sec pause with chest barely touching the floor…add weight if necessary)

“2012”
20 Pushups
20 Rocket Jumps
20 V-Ups
20 Pullups
20 Burpees
12 Pushups
12 Rocket Jumps
12 V-Ups
12 Pullups
12 Burpees
Time: 6:15

Then an extra 10 minutes or so of jump roping.
Link Posted: 1/2/2012 3:33:54 PM EDT
[Last Edit: 1/3/2012 3:05:29 PM EDT by AGW]
Link Posted: 1/2/2012 3:47:14 PM EDT
Originally Posted By AGW:
Originally Posted By H46Driver:

40 minute trainer spin



Impressive... 14ft descent!

For me, 27 mile ride with 700ft gain, 1.5 hours at about 18.7mph.


Built in barometric altimete on hte Edge 500
Link Posted: 1/3/2012 8:40:35 AM EDT
[Last Edit: 1/3/2012 3:05:52 PM EDT by AGW]
Link Posted: 1/3/2012 10:10:07 AM EDT
7x5 medium weight bench press w/ heavy deadlift singles in between sets.

30 minute run this afternoon
Link Posted: 1/3/2012 10:48:54 AM EDT
Link Posted: 1/3/2012 2:49:29 PM EDT
20120102
DWOD
5rft
12 deadlift 135
9 hang power clean 135
6 front squat 135
3 push jerk 135 lb
for each drop, perform 3 box jumps, 24" after each round
24:35
17 drops.

20120103
AMRAP 12
1-2-3-4... latter of
deadhang chinups
thrusters 40# db's
ring pushups
10+1 chinups
C-out- 80 abs of choice
Link Posted: 1/3/2012 3:12:39 PM EDT
1K swim

7.7 mile run - track work
Link Posted: 1/4/2012 7:58:58 AM EDT
Link Posted: 1/4/2012 2:04:23 PM EDT
Link Posted: 1/4/2012 2:45:03 PM EDT
Run: 2.5 mile
Link Posted: 1/4/2012 4:29:04 PM EDT
work quickie, 5 rounds:

5 75# shoulder press
10 dips
15 situps
Link Posted: 1/4/2012 5:13:49 PM EDT
Today, my weakest lift: the squat snatch.

I finally hit a PR, 175# my body weight...been working on this forever.


Link Posted: 1/4/2012 5:33:42 PM EDT
Congrats!!!

Posted Via AR15.Com Mobile
Link Posted: 1/5/2012 5:44:06 AM EDT
Swim: 400m (first time back in pool since my shoulder injury, feels good so far, a lot better than expected)
Walk: 3 miles

Link Posted: 1/5/2012 2:55:44 PM EDT
Clean Pull (Jump Shrug): 7 x 3

Double WOD
“Katie”...for time…
21, 15, 9 of KB Swings & Deload Pushups (24 kg for men, 16 kg for women)
Time: 2:38

about 5’ Rest….

As many rounds as possible in 8 minutes:
20 Lateral Hops over mini-hurdle
20 Mtn Climbers (10 ea side)
5 Clapping Pushups
9+11 rounds completed

Had my bodyfat tested after the workout, and it came out to be 10.5%
Link Posted: 1/5/2012 3:03:01 PM EDT
Link Posted: 1/5/2012 3:36:10 PM EDT
1K swim

8 mile run w/ 3 miles of tempo
Link Posted: 1/5/2012 4:34:43 PM EDT
power cleans
Link Posted: 1/6/2012 10:31:00 AM EDT
Link Posted: 1/6/2012 10:41:29 AM EDT
20120105
wmup- HSPU 5,5,4,4
DWOD
2rft
20 ring dips
40 weighted lunges, 40# dbs
9:09

20120106
DWOD
For time
15 HSPU
15 pistols each leg
30 clean and press, 40# dbs
30 deadhang chinups
30 ring dips
30 burpees
30 toes to bar
50 weighted lunges, 40# db's
50 db deadlifts, 40# db's
50 situps
50 supine ring rows
50 pushups
50 air squats
47:39
Link Posted: 1/6/2012 10:51:05 AM EDT

Originally Posted By hootch13:
Congrats!!!

Posted Via AR15.Com Mobile


Thanks!



Originally Posted By Thunder900:
20120105
wmup- HSPU 5,5,4,4
DWOD
2rft
20 ring dips
40 weighted lunges, 40# dbs
9:09

20120106
DWOD
For time
15 HSPU
15 pistols each leg
30 clean and press, 40# dbs
30 deadhang chinups
30 ring dips
30 burpees
30 toes to bar
50 weighted lunges, 40# db's
50 db deadlifts, 40# db's
50 situps
50 supine ring rows
50 pushups
50 air squats
47:39


Dude, I think I'd purposefully crush myself under a heavy bar if I had to do long brutal metcons like that all the time
Link Posted: 1/6/2012 12:10:55 PM EDT
Run / Swim 1K / Run
Link Posted: 1/6/2012 2:00:40 PM EDT
Bike: quick 8 mile trail ride tonight after work.

Link Posted: 1/6/2012 2:24:10 PM EDT
Link Posted: 1/6/2012 2:29:47 PM EDT
KB single arm swings: 4x10 (5 reps each arm)
KB Single Arm Squats: 4x5 (switch arms each set) use DBs as needed
Wall Walks: 4x4 (Hands on the ground and feet on the wall and try to walk your body as close to the wall as possible and then walk back down the wall. Repeat for reps
Backwards “Fran” 9-15-21 for time:
Barbell Thrusters (95lbs m, 66lbs w)
Pullups
Time: 7:44

And page 2....
Link Posted: 1/7/2012 11:24:45 AM EDT
Bike: 14 miles
Link Posted: 1/7/2012 11:26:26 AM EDT
Link Posted: 1/7/2012 1:16:28 PM EDT
Link Posted: 1/7/2012 2:04:07 PM EDT
1.5 mile run 10:30.
10 intervals.
Walk 25 minutes.
Link Posted: 1/8/2012 8:53:15 AM EDT
40 mile ride
Link Posted: 1/8/2012 9:14:07 AM EDT
Run: 9k (was shooting for 10k, got to get one of those GPS thingys)
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