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Old 04-14-2010, 10:01 PM   #1
Frank Arseneault
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Arsen

Wednesday 100414

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 42:27 minutes
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Old 04-15-2010, 01:18 PM   #2
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Re: Arsen

Thursday 100415

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Score: 6 rounds
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Old 05-02-2010, 01:37 AM   #3
Frank Arseneault
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Re: Arsen

Saturday, 05.01.10: Chip

Warm Up: 3 x 3 pull-up ladder (see notes)

Work Capacity: 30-20-10 for time of:

* Push-Press (75#)
* Box Jump
* SDHP (75#)
* Push-up
* Sit-up

Time: 20:59 minutes

Durability: Run 1 mile at a moderately fast pace.
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Old 05-03-2010, 12:39 PM   #4
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Re: Arsen

Monday, 05.03.10: Ode to May

Warm Up: 3 Rounds: 400M run, 20 air squats, 20 push-ups

Strength: 1RM Back Squat

Score: 295#

Work Capacity: For time:

Run 1 mile

* 25 x Dead Lift (135)
* 25 x Power Clean (135)
* 25 x Push Jerk (135)
* 25 x Front Squat (135)

Run 1 mile

Score: 37:19 minutes

Durability: 15 minutes of Yoga.
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Old 05-04-2010, 01:02 PM   #5
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Re: Arsen

Tuesday, 05.04.10: Blast

Warm Up: Gymnastic warm-up

Work Capacity: 5 rounds for time:

* Row 1,000 Meters
* 30 KB Swings (70#)
* 30 Pull-ups

Time: 1:24:06

Durability: Back walk
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Old 05-06-2010, 08:47 PM   #6
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Re: Arsen

Thursday 05.28.10

Gymnastic:Complete 3 sets each:
BL hold 15 sec + 5 Assisted OAC
L-sit + 5 HeSPU
FL hold 15 sec + 5 Cranks (Only 2 sets)

Work Capacity:Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

Score: 4 rounds and 10 Cleans
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Old 05-12-2010, 12:39 PM   #7
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Re: Arsen

Wednesday 100512

Three rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

Time: 16:17 minutes

Had pain in the elbow so I took it easy.
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Old 05-16-2010, 08:01 AM   #8
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Re: Arsen

Saturday 100514

Warm-up:
Barbell complex at 65#-75#-65# with burpee chaser

Strength:
Deadlift 1 RM

Score: 355#

Work Capacity: On the minute for 15 minutes, rotate between:
-Max Double-Unders
-5 pull-ups, 10 pushups, 15 squats

Durability: Yoga
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Old 05-16-2010, 08:04 AM   #9
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Re: Arsen

Sunday 100516

Clean and Jerk 1-1-1-1-1-1-1 reps

Score:

1) 135#
2) 135#
3) 155#
4) 165#
5) 175#
6) 185#
7) 190# (F/Clean, but no Jerk)

Rehab: 3x8 external rotation exercise, 15#
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Old 05-18-2010, 05:19 AM   #10
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Re: Arsen

Monday 100517

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Modified to:

For time:
115 pound Thruster, 21 reps
21 rope pull-ups
115 pound Thruster, 15 reps
15 rope pull-ups
115 pound Thruster, 12 reps
12 rope pull-ups
115 pound Thruster, 9 reps
9 rope pull-ups
115 pound Truster, 6 reps
6 rope pull-ups

Time: 15:12 minutes

Rehab: 3x8 external rotation exercise, 15#
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