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Old 10-02-2008, 04:14 PM   #71
Sean Kufel
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Re: Sean's Workout Log

W/U: 5 Pull-ups/10 Ring Push-ups/15 Squats x4
15/30/45/60 sec. jump rope

For time:

100 Knees-to-elbows
200 Double unders

16:07

(40 Ring push-ups, w/u)
60 Ring push-ups
40 Somersaults
(250/3000)

Free-standing handstand practice
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Old 10-04-2008, 08:19 AM   #72
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Re: Sean's Workout Log

W/U: (Partners) 10 Wall-ball tosses
15 Wall-ball passes
20 Wall-ball sit-up tosses (21lb. ball)

"Nate"

AMRAP in 20 minutes

2 Muscle-ups
4 Handstand push-ups
8 KB Swings, 55 lb.

8 Rounds


Partner workout, for time:

12 Rounds:

12 Push-ups
12 Squats
12 Strokes, Rowing
(Rest while partner works)

18:09 (w/Bill)

30 Ring push-ups
(280/3000)

191.6 lbs.
15.2% BF
41.2% MM
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Old 10-05-2008, 07:18 AM   #73
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Re: Sean's Workout Log

W/U: 500m Row
Deadlift/Hang power clean/front squat/press, 45 lb.

5 Rounds for time:

135-lb. Deadlift, 15 reps
135-lb. Power clean, 12 reps
135-lb. Front squat, 9 reps
135-lb. Push jerk, 6 reps

28:24
(-4:27 from 080702 W/FS)
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Old 10-07-2008, 05:35 PM   #74
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Re: Sean's Workout Log

W/U: 500m Row
3 Front squat/3 push press x3, 45 lb.

For time:

5 Knees-to-Elbows
15 Clean & Jerk, 135 lb.
10 KTEs
10 C & J
15 KTEs
5 C & J
20 KTEs

12:15

90 Ring push-ups
60 Somersaults
(430/3000)

2 Muscle-ups
30 Dead-hang pull-ups
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Old 10-08-2008, 04:45 PM   #75
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Re: Sean's Workout Log

CFWU x3

For time:

21 Thrusters, 135 lb.
400m Run
15 Thrusters, 135 lb.
400m Run
9 Thrusters, 135 lb.
400m Run

13:59

75 Ring push-ups
50 Somersaults
(555/3000)
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Old 10-09-2008, 06:01 PM   #76
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Re: Sean's Workout Log

W/U: Samson stretch/10 Burpees x3

For time:

50 Box jumps, 24"
750m Run
75 KB Swings, 55 lb.
750m Run
100 Sit-ups, AbMat

21:13

75 Ring push-ups (630/3000)
3 Muscle-ups
Ring inversion work
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Old 10-11-2008, 09:26 AM   #77
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Re: Sean's Workout Log

W/U: 400m Run
30 Walking lunges
20 Push press, 45 lb.
10 Box jumps

Deadlift 5-3-2, 135-225-275

"Erin"

5 Rounds for time:

40-lb Dumbbell split clean, 15 reps
21 pull-ups

20:53

60 Ring push-ups
65 somersaults/cartwheels
(755/3000)
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Old 10-12-2008, 08:15 AM   #78
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Re: Sean's Workout Log

W/U: CFWU x1/Dot drill/Press x8, 45 lb.

7 Rounds for time:

21 Shoulder press, 75 lb.
21 Back extensions

18:28
(compare to 19:04, 080617)

65 Ring push-ups
70 Somersaults
(890/3000)
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Old 10-14-2008, 04:20 PM   #79
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Re: Sean's Workout Log

W/U: 3 Front squat/3 Push press/3 OHS x2, 45 lb.

First attempt at...

"Murph"

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

42:55

10 Somersaults
(900/3000)
2 Muscle-ups
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Old 10-16-2008, 05:12 AM   #80
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Re: Sean's Workout Log

[Yesterday]

W/U: 500m Row/135-lb. squat x5

Back Squat, 5-5-3-3-3-1-1
185-225-245-255-265-275-285

5 Sprints & 60 Ring push-ups between sets.
(960/3000)
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