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Old 01-19-2011, 05:05 PM   #2231
Jesse Emers
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Re: Jesse Emers- Get Beast

Five rounds for time of:
Run 400 meters (treadmill, no incline)
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
= 19:57

*Felt good although I didn't push hard on the runs. Its hard to go fast on the runs when you know whats coming right after.
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Old 01-20-2011, 04:29 AM   #2232
Scott Jenkins
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Re: Jesse Emers- Get Beast

Quote:
Originally Posted by Jesse Emers View Post
Five rounds for time of:
Run 400 meters (treadmill, no incline)
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
= 19:57

*Felt good although I didn't push hard on the runs. Its hard to go fast on the runs when you know whats coming right after.
Totally agree with you on the runs, no point in going 10 seconds faster and blowing up on the burpees and wasting 3x as much time.
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Old 01-20-2011, 04:58 PM   #2233
Jesse Emers
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Re: Jesse Emers- Get Beast

10,9,8,7,6,5,4,3,2,1
Close Grip Hang Power Snatch @100lb (each hand 5" narrower)
20 Double Unders
= 12:26

*That was a good one (painful). Was forced to do the close grip because the size of the bars here. The snatches were pretty ugly at points, lots of pressing out. I need to snatch more. The most I have to work with here is a 100lb EZ bar and 60lb DBs
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Old 01-21-2011, 04:58 PM   #2234
Jesse Emers
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Re: Jesse Emers- Get Beast

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs
= 8:47

*Pullups mostly singles after first round with the leg swing kip up style. Pistols on the squats. Who knows what the standard is for the L-pullups. If they were strict, the workout would have taken twice as long. Definitely was full extension shoulders at the bottom of each.
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Old 01-24-2011, 05:05 PM   #2235
Jesse Emers
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Re: Jesse Emers- Get Beast

For Time:
50 Double Unders
10 Rounds of 60lb DB Complex*
50 Double Unders
= 7:33

800m @5% incline
= 4:02


*One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands and do it on the left....


*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

*Would have liked to use 80lb for that. No penalties. Starting to get bored of these 60lb DBs. Double unders were pretty broken.
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Old 01-25-2011, 04:53 PM   #2236
Jesse Emers
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Re: Jesse Emers- Get Beast

Three rounds for time of:
12 Muscle-ups (from knees)
75 Squats
= 13:19

*Highest place to hang the rings was the pullup bar so I had to set up the rings where full extension was when kneeling. This made it nearly impossible to kip. First round was strict deadhang and after that I figured out a slight kip by bringing my knees out wide and pumping the hip. Squats were kind of slow but unbroken.
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Old 01-26-2011, 08:58 AM   #2237
Richard Vanmeerbeek
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Re: Jesse Emers- Get Beast

Man, running at 15% incline is horriiiiible. If you manage to keep that up, you'll be cruising in your event for sure.
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Old 01-26-2011, 10:57 AM   #2238
Jesse Emers
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Re: Jesse Emers- Get Beast

Quote:
Originally Posted by Richard Vanmeerbeek View Post
Man, running at 15% incline is horriiiiible. If you manage to keep that up, you'll be cruising in your event for sure.
Yeah I should be doing some more incline stuff today if I can make it to the gym. 15% is serious stuff.
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Old 01-26-2011, 10:47 PM   #2239
Jesse Emers
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Re: Jesse Emers- Get Beast

4 Rounds for Time:
400m run (7% incline treadmill)
6 DB hang power snatch right (60lb)
6 DB hang power snatch left (60lb)
12 DB swings (60lb)
*All snatches and swings must be done unbroken without setting down the DB
= 15:18

* 7% was tough but manageable. Decent workout. Horrible night of flying. Stuck away from home in a hotel for the night.
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Old 01-27-2011, 04:38 PM   #2240
Jesse Emers
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Re: Jesse Emers- Get Beast

10 Rounds:
10 Burpees
3 Lap Swim (35-40m total)
= 14:30

*Stuck in a hotel all day. Glad I decided on a swimming workout. The swimming wasn't super intense but it was difficult in different ways than others. Breathing was challenging and I got surprisingly dizzy a couple times coming out from the pool into the burpees. The burpees never got much harder, but the swims definitely became more of a challenge.
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