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Old 04-09-2012, 07:09 PM   #11
Phil Eich
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Re: Phil's Log - SpartanWOD

Warmup:

Joint Mobility
Short reps pushups and air squats

Strength:

Chinups (palms toward)– Take 1/3 of your max reps, do an explosive 5 sets (stay fresh)

Squat 3x3
Deadlift 3x3

Metconkettlebell for all)

5 snatch/high-pull
5 one-arm swing
1 clean
5 Front Squat
5 Press (push press if needed. Pause at lockout to enure the kettlebell is fixated.)
5 Front Squat

Repeat opposite arm

Jog 200m

5 rounds
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Old 04-11-2012, 06:46 PM   #12
Phil Eich
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Re: Phil's Log - SpartanWOD

Strength:
Pullups: start at one rep, add a rep each set. Work up to your max, then subtract a rep each set.

Pushups: start at 15 reps, add a rep each set. Work up to your max, then subtract a rep each set.

Metcon:

5 jumping squats
5 air squats
5 dynamic pushups
5 pushups
15 kettlebell swings

12 min AMRAP

Midline:

One footed forearm plank hold 3x till failure
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Old 04-18-2012, 03:50 AM   #13
Phil Eich
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Re: Phil's Log - SpartanWOD

12 Single leg kettlebell deadlift – 3 rounds

Rest 5 to 10 minutes (use this time to hydrate and warmup the legs for running – quads, hip flexors, calves – and the shoulders for overhead work – do some easy presses with the kettlebell)

WOD:

Run 400m
21 kettlebell press (each arm)
Run 400m
15 kettlebell press
Run 400m
12 kettlebell press
Run 400m
9 kettlebell press

WOD shorthand – run400m – kb press (21-15-12-9)

*Be smart with the presses. Scale if needed. Keep everything tight, kettlebell goes straight up the midline and back down. If you need to break up the presses (do eight, rest, then do seven, etc.) do it. Mindful intensity.

Sub pike presses for the kettlebell press if needed. Click here for a demo. Use your knees on your elevated object to make the pike presses easier – just remember to keep the press as vertical as possible, don’t turn it into a pushup.

Also, consider spreading the SpartanWOD love by posting a link on your facebook page or e-mailing your friends.
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Old 05-02-2012, 08:02 AM   #14
Phil Eich
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Re: Phil's Log - SpartanWOD

Strength:

Single leg deadlift 3Χ12 (each leg) – No rest between legs
Kettlebell press 3Χ12 (each arm) – no rest between arms

Rest 5-10 minutes before WOD.

WOD:

Run 400m
50 Single arm kettlebell swing RT
50 Single arm kettlebell swing LT
Run 400m
30 Single arm kettlebell swing RT
30 Single arm kettlebell swing LT
Run 400m
20 Single-arm kettlebell swing RT
20 Single-arm kettlebell swing LT
Run 400m

WOD Shorthand: Run 400m/KB single arm swings 50-30-20
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Old 05-15-2012, 07:31 AM   #15
Phil Eich
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Re: Phil's Log - SpartanWOD

“Helen”

400m run
21 KB swings
12 pull ups

5 rounds for time.
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