2011-12-08

AMRAP in 15 Minutes of:
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps 24"/20"


6 rounds + 9 DL


DL @ 65#
Pushups to elevated bar
16" box step-ups

2011-12-03

3x3 or 3-3-3This is our final exposure of Front Squats for this cycle.  Novice and Intermediate lifters should add 2.5-10lbs from their previous exposure.  Advanced lifters can take three attempts at a 3RM. Happy Lifting!

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Tabata Mash Up:
Kettlebell Swings
Push-Ups

Alternate :20 of work and :10 of rest between both movements for 16 total rounds.

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Front Squats: I did 30# x 4

Tabata:
I got 10 KB swings - at 1P (!!! first time since being pregnant i didn't feel like swinging that bell was going to injure me.) almost every round except the last 2

I got 7 pushups(full plank down, knees up) for the first 3-4 rounds and then they steadily declined to 4 over the last 4 rounds.

2011-11-28

Spend 20 minutes working your handstand with a spotter. Your goal is to work on maintaining a better position over a longer time. Come down if you start to break at the shoulder, spine, or hip.


As many rounds as possible in 16 Minutes of:
20 Sit-Ups to Target
15 Box Jumps, 24"/20" *Subbed 16" step-ups
10 Push-Ups or Ring Push-Ups

Sit-Ups terminate when both hands touch a target placed just beyond your feet. Elbows must finish above knees
Box Jumps are 2011 Games Standards




I did some handstand practice against the wall.


I got 4 rounds and 13 step-ups. The situps felt a lot harder than they used to.

2011-10-15

5x3
Add 5-10 lbs to last week as appropriate

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(e 6/6) compare to 10.8.11

Tabata Mash Up
DB Snatch Left Arm
DB Snatch Right Arm
Push Up
Cycle through stations at each interval, performing 4 intervals at each for a total of 12 intervals (6 minutes).
Choose a load that'll allow you to get at least 10 reps per round.

Post loads and total reps for each station.

Back squat:  42-42-47-47-47

Tabata
Left snatch: 12.5 lbs 8-8-8-8
Right stach: 7.5 lbs 9-9-8-9
Pushup (knees up): 8-8-8-8

2011-10-13 - Elizabeth - sortof

21-15-9 reps for time of:Clean 135/95Ring Dips

Subbed 40# Muscle Cleans and pushups - down full plank, up from knees.

13:20