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Old 11-05-2008, 11:07 AM   #91
Sean Kufel
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Re: Sean's Workout Log

[Previous post was yesterday's workout]
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Old 11-05-2008, 07:00 PM   #92
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Re: Sean's Workout Log

W/U: 1000m Row/800m Run

5 Rounds:

3 Deadlifts
12 Pull-ups

Performed for weight, not for time.

225-275-315-345-355

3x25 Push-ups/GHD Sit-ups
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Old 11-06-2008, 07:55 PM   #93
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Re: Sean's Workout Log

CFWU x3

3 Muscle-ups

AMRAP in 20 Minutes:

15 Walking Lunges w/30-lb. DBs
10 KB Swings, 55 lb.
5 KTEs

11 Rounds
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Old 11-08-2008, 10:11 AM   #94
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Re: Sean's Workout Log

BW: 187.4 lbs.
BF: 14.9%
MM: 41.6%


W/U: 800m Row
27-24-21 Push-ups/Sit-ups

3 Rounds for time:

25 KB Swings, 55 lb.
25 Box jumps, 24"
25 Push press, 65 lb.
25 Pull-ups
25 Burpees

38:56

Handstand practice
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Old 11-09-2008, 03:47 PM   #95
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Re: Sean's Workout Log

W/U: 10 Walking Lunges
12 Push-ups (chest to floor)
15 Sit-ups
x3
3 Presses (snatch grip)/3 OHS x5, 22.5lb bar

"Jackie"

For time:

1000m Row
50 Thrusters, 45 lb.
30 Pull-ups

10:15

Handstand practice
Muscle-ups
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Old 11-11-2008, 06:41 PM   #96
Sean Kufel
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Re: Sean's Workout Log

"Fight Gone Bad!"

As Rx'd.

273 (PR)

50 Ring dips
20 DH Pull-ups
5 Muscle-ups
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Last edited by Sean Kufel; 11-11-2008 at 06:44 PM..
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Old 11-12-2008, 07:23 PM   #97
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Re: Sean's Workout Log

W/U: 25 Squats, 45 lb.
25 Pull-ups
25 PVC OHS

OHS 3-3-3
Front Squat 3-3-3
Back Squat 3-3-3

OHS 135-155-155/135
Front 185-205-225
Back 245-255-265

Back squat 215x10
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Old 11-13-2008, 06:16 PM   #98
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Re: Sean's Workout Log

W/U: 1000m Row, 800m Run, 30 Squats

5 Rounds for time:

7 Pull-ups
7 Thrusters, 95 lb.
7 Burpees

7:59

Handstands/HSPU work
2 Muscle-ups
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Old 11-15-2008, 10:30 AM   #99
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Re: Sean's Workout Log

W/U: 15 Pull-ups
30 Wallballs, 21 lb.
50 KB Swings, 36 lb.
10 Jumping jacks

7 Muscle-ups

12 Rounds for time, with a partner:

12 Push-ups
12 Squats
12 Rows (strokes)

One partner rests while the other works

With Bill, 17:24
(-0:45 from 4 October)

L-sit ring dips
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Old 11-16-2008, 09:59 AM   #100
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Re: Sean's Workout Log

W/U: 1-5 of GHD Sit-ups, push-ups, squats, back ext.
45-lb. hang power snatch x10

Friday's Main Site WOD:

5 Rounds for time:

65-lb. Hang power snatch, 15 reps
Run 400m (in the snowy cold)

21:35

Probably coulda done 75#, but it'll improve my snatch anyway. Next time.
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Last edited by Sean Kufel; 11-16-2008 at 09:59 AM.. Reason: left out reps
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