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Old 12-02-2008, 06:47 PM   #111
Sean Kufel
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Re: Sean's Workout Log

W/U: 10 Pull-ups/20 Push-ups/30 Sit-ups/40 Squats

3 Sets w/45-lb. bar:
3 OHS
3 Pressing snatch balances
3 Heaving snatch balances
3 Snatch balances

AMRAP in 20 Minutes:

5 Front squats, 95 lb.
10 KB Swings, 55 lb.
15 Jumping ring dips (to full lockout)

12 Rounds, +5 Front squats

1000m Row

76/3000
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Old 12-03-2008, 06:49 PM   #112
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Re: Sean's Workout Log

W/U: 5 Pull-ups/10 Push-ups/15 Squats/20 Sit-ups/25 Jumping jacks x2
Burgener Warmup

"Fight Gone Bad!"

296. (PR)

So. Close.

106/3000 squats
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Old 12-04-2008, 06:03 PM   #113
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Re: Sean's Workout Log

Burgener Warmup

3 Front Squat/3 Jerk x5
75-95-95-115-115

Standing Press, 5-5-5-3-3-1-1
95-115-135-145-155(1 push)-155-155

For time:

5 L Pull-ups
50 Sit-ups
10 KTEs
40 Sit-ups
15 Ring push-ups
30 Sit-ups
15 Ring push-ups
20 Sit-ups
10 KTEs
10 Med ball sit-ups, 11 lb.
5 L Pull-ups

12:55

6 Rower sprints, 125m
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Old 12-06-2008, 09:02 AM   #114
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Re: Sean's Workout Log

Burgener Warmup
3 High-hang snatches/3 OHS, x5
65-75-85-95-95

For time:

15 Thrusters, 115 lb.
750m Row
12 Thrusters, 115 lb.
500m Row
9 Thrusters, 115 lb.
250m Row

11:10

Pull-up work
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Old 12-07-2008, 09:02 AM   #115
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Re: Sean's Workout Log

W/U: 500m Row
Burgener Warmup, 27.5 lb.

AMRAP in 20 Minutes:

15 Pull-ups
15 Ring push-ups
15 Back extensions
15 GHD Sit-ups

5 Rounds +15 pull-ups

500m Row
2 Muscle-ups
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Old 12-09-2008, 06:54 PM   #116
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Re: Sean's Workout Log

W/U: 500m Row
3 High-hang cleans/3 Push press x5
75-95-115-115-115

AMRAP in 20 Minutes:

20 Box Jumps (24")
15 Ring dips
10 Pull-ups

7 Rounds.

10 Muscle-ups
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Old 12-10-2008, 06:32 PM   #117
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Re: Sean's Workout Log

W/U: 30 Wallballs (20 lb.)/20 Push-ups/10 Pull-ups

For time:

21-15-12-9-6-3

95 lb. Back Squat
95 lb. Press
Sit-ups

13:27

15-sec. hang
Samson stretch
10 KTEs
x3
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Old 12-11-2008, 07:07 PM   #118
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Re: Sean's Workout Log

Burgener Warmup, 30 lb.
3 Sets w/45-lb. bar:
3 OHS
3 Pressing snatch balance
3 Heaving snatch balance
3 Snatch balance

Deadlift
5-5-5-3-3-1-1-1

225-275-315-345-365-365-365-375

20 Dead-hang pull-ups
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Old 12-13-2008, 08:18 AM   #119
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Re: Sean's Workout Log

W/U: Samson stretch/12 Lunges/9 Push-ups
Burgener Warmup, 30 lb.
3 Front squats/3 Jerks, x5
75-95-115-135-135

For time:

30 Pull-ups / 60 Squats
25 Pull-ups / 50 Squats
20 Pull-ups / 40 Squats
15 Pull-ups / 30 Squats
10 Pull-ups / 20 Squats
5 Pull-ups / 10 Squats

15:50

50 AbMat sit-ups
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Old 12-14-2008, 07:49 AM   #120
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Re: Sean's Workout Log

W/U: 10 Box jumps (20")/8 OHS (45lb.)/6 Push-ups x3

3 Rounds, for time:

50 Sit-ups
21 Push press, 95 lb.
30 Wallballs, 20 lb.

15:35

100 Double-unders
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