20111004 Workout
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65 min run:
- 100 pushups
- 200 abs
- 100 lunges
- 200 abs
10 rounds of…
- 10 sisters (25#)
- 5 pushups
- 10 jumping jacks
- 5 8-count bodybuilders
On the minute for 12 rounds…
- 3 x Power Cleans – (http://youtu.be/ssEvAIEfkHs)
- 3 x Hang Squat Clean – (http://youtu.be/CvIMGrMYwH4)
- 3 x Push Press – (http://youtu.be/gTu8QWrLtUM)
*** Round 1 – 3 – 85#
*** Round 4 – 6 – 95#
*** Round 7 – 9 – 105#
*** Round 10 – 12 – 115#
10 – 8 – 6 – 4 – 3 – 3 – 3 – Overhead Squat
20 x O/H Squat @ 80% of 3RM
100 x 2 count mountain climbers
20 x Pullups
100 x Lunges
35 minutes on the eliptical
Baseline: 30 min run Four rounds of… – 6 min run – 2 min EZ THEN.. Bar Bell Complex (75, 85, 95, 105) – Deadlift x 4 – Row x 4 – Power Clean x 4 – Push Press x 4 – Back Squat x 4 Strength: 10 – 8 – 6 – 5 – [...]
Durability: 60 min run Eight rounds of… 6 min pace 2 min EZ Baseline: ‘Fraid knots routine Work Capacity: 5-10-20-30-20-15-5 reps for time: – Burpees – Air Squats – Double Unders – Sit-Ups
