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3 rounds of:
20 GHD situps
10 Back extension
rest,then…
Speed bench 8 x 3 @ 50% + blue and purple bands
Standing bent row 4 x 4, rest 1 minute
HSPU 5 x 3, rest 1 minute
DB tricep floor extension
Post loads to comments.
“The pain of discipline is far less than the pain of regret”
- Sarah Bombell, synchronized swimmer
Tuesday 300811
Posted on August 30, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Monday 290811
Posted on August 29, 2011 by admin. Filed under Exercise
Speed box squats 12 x 2 @ 50% + green bands
Speed pulls 8 x 1 @ 50%, rest 1 minute
Pistol squats 5 x 5, rest 90 seconds
Hamstring drops 5 x 3, rest 1 minute
Post loads to comments.
“There are no shortcuts to any place worth going.”
- Beverly Sills
Sunday 280811
Posted on August 28, 2011 by admin. Filed under Exercise
Max effort close bench 1, 1, 1, 1.
Standing press 7 x 3, 60%, rest 1 minute
Weighted pull ups 5 x 5, rest 90 seconds
JM press 4 x 6, rest 1 minute
Post loads to comments.
“Our food should be our medicine and our medicine should be our food.”
- Hippocrates
Saturday 270811
Posted on August 27, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Friday 260811
Posted on August 26, 2011 by admin. Filed under Exercise
Max effort box squat 1, 1, 1, 1.
Rack pulls 4 x 1, max, rest 2 minutes
Good mornings 6 x 4, rest 90 seconds
Hamstring drops 4 x 6, rest 90 seconds
Post loads to comments.
To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”
- [...]
Thursday 250811
Posted on August 25, 2011 by admin. Filed under Exercise
4 rounds; each for time of:
15ft Rope climb, 2 ascents
5 Hang power snatch 50kg
10 Box jumps 60cm
Rest 90 seconds
Post times for each round and total time to comments.
“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”
- Edward Stanley
Wednesday 240811
Posted on August 24, 2011 by admin. Filed under Exercise
Circa max bench 4 x 3, 60% + blue and purple bands, rest 1 minute
Then 4 x 3, max + blue and purple bands, rest 3 minutes
1 Arm dumbbell rows 4 x 6, rest 1 minute
Ring dips 4 x max, rest 90 seconds
rest, then….
Complete 2 rounds for time:
5 rounds; each for time of:
1 rounds consists [...]
Tuesday 230811
Posted on August 23, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Monday 220811
Posted on August 22, 2011 by admin. Filed under Exercise
Circa max box squat 4 x 2, 55% + green bands, rest 1 minute
Then 4 x 2 max effort + green bands, rest 3 minutes
Belt Squat 4 x 4, rest 1 minute
Reverse hyper extension 4 x 6, rest 1 minute
Post loads to comments.
Self-delusion is pulling in your stomach when you step on the scales.
– Paul [...]
