14/11/12

POSTED MON AND TUE AM AND PM WORKOUTS
WED AM    HEAVY CONDITIONING



MEDLEY

.car park sled pull in and out 45LB PLATE + 80LB SANDBAG (SPRINT)
.farmers walk in and out 155LB PER HAND
. Sandbag carry in and out 100LB
x 5

ONLY MANAGED 4

PM

LONDON THROW DOWN WOD 1 AMRAP OF HB BACK SQUATS IN 3 MINS NO RE RACK

POWER OUTPUT WEIGHT X REPS

60k X 71 REPS = 4260 - THINK I COULD SHOOT FOR 80 FRESH...

NEW TRAINING BLOG 14/11/12

SINCE SWITCHING THE WoD LOG OVER TO WWW.CROSSFITFIFE.COM I(Si) HAVE DECIDED TO LOG MY WORKOUTS HERE, CURRENTLY TRAINING FOR A CHALLENGE IN MARCH http://www.hellweekpt.com/selection.htm and my training will reflect this

MON 12/11/12- AM

800m RUN THEN
"BARBARA" Complete 5 rounds of the following…
20x pull ups
30x push ups
40x sit ups
50x air squats

*Rest 3 minutes between rounds.

PM GVT
A1 Dbl K.B STRICT PRESS @ 2 x 20KG
A2 WEIGHTED PULL UP @ 12KG K.B

SUPERSET A1 + A2 5 REPS EACH 90 sec REST X 10
3 x 5 EACH SIDE TGU @ 25KG K.B

TUE AM

Complete as many rounds as possible in 30 minutes of the following…
Run 400m
20x dips
20x 4-count mountain climbers
20x leg levers
*Each time you break during a set of 20 (for any of the exercises), assess a 2 burpee penalty to be done at the end of the workout.

PM GVT

A1 DBL FRONT SQUAT @ 2 x 25KG K.B
A2 DBL SWING @ 2 X 25 KG K.B SUPERSET A1 + A2 5 REPS EACH 90 sec REST X 10

3 x 5 EACH SIDE TGU @ 25KG K.B 3 X 5 DBL K.B WINDMILL @ 2 X 20KG K.B

TEST

123

Unbeatable. 4/8/12

Unbeatable A) Baseline:  ROM drills.  3 rounds:  run 400M, 20 wall ball, 20 dips B) Work Capacity:  For time: Run 800M 50 x Curtis P (105 #/ 75#) Run 400M 50 x BTTB (Burpee-toes to bar) Run 800M 730 am will do section A and B 9am will do section B Friday workout was an old but favourite SealFit workout Thermopylae Run 1 mile Run 25 Pull-ups 25 Deadlift 135lbs 25 Push-ups 25 Box Jumps 20" 25 Knees to Elbows 25 Kettlebell Swings 50lbs 1 mile Run 25 Pull-ups 25 Deadlift 135lbs 25 Push-ups 25 Box Jumps 20" 25 Knees to Elbows 25 Kettlebell Swings 50lbs 1 mile Run

25/7/12

Am Row 500m, then ROM drills Work Capacity: Complete the following for time… • 100x air squats • 4x rope climbs (15ft) • 75x air squats • 3x rope climbs (15ft) • 50x air squats • 2x rope climbs (15ft) • 25x air squats • 1x rope climb (15ft) Durability: Row 2,000m.  50x WTD GHD sit ups, 30x Good mornings (95#/65#). Break up into sets as needed SealFit Pm 7X1 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec. -then- 5 rounds for time of: 9 Push Press 115/75# 12 OH Lunges 115/75# 15 Pullups OUTLAW

24/7/12

AM Baseline: Run 400m, then ROM drills Work Capacity: Complete 4-6-8-10-12-10-8-6-4 reps of the following • KB swings (32kg/24kg) • Box jump (30in/24in) • Burpee Durability:100x flutter kicks, 100x leg levers SealFit PM Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets. Notes: Percentage is based off 3RM -then- 3 rounds for total reps of: 2 minute AMRAP of: 5 Squat Clean to Thrusters 135/95# 25 Double-Unders *Rest 1 minute. 1 minute AMRAP of: Burpees 1 min rest OUTLAW *Rest 1 minute.

23/7/12

Am Baseline: ROM Drills. Run 400m, 15x sandbag cleans left side, run 400m, 15x sandbag cleans right side. Work Capacity: Complete the following for time… • 100x Burpee pull ups Durability: 1x800m sprint (There is only 1 of these, so make sure it is an all out effort). 50x GHD sit ups, 30x Good mornings (light Pm Power clean and jerk 1rm 20mins Elisabeth power   21-15-9 power cleans/ring dips 95/135