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