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#101 |
Member
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Re: The Barn
Warmup#3:
1st= 20 Air Squats, 2nd=1min.Jump-Jump-Jump-Explode, 3rd 20 Air Squats 1st=10 Pull-ups, 2nd=10 knees to elbows, 3rd=10 Towel Pull-ups 5 bench Press, 100 lb. 1st=5 Shoulder press, 60lb.,2nd=5 split jerk, 60lb.,3rd 5 Thruster, 40lb. 1st= 5 Deadlift, 75 lb., 2nd= 5 push press, 60lb., 3rd 5 cleans, 40lbs. 3 sets |
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#102 |
Member
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Re: The Barn
Warmup #1:
140 Single Unders (1st set only) 50 Situps, 2nd=25 wheel, 3rd=25 bench 5 Handstand push-ups; 2 sets toes to wall, unassisted. 1 set heel to wall,assisted. 12 Wrist Pronators @ 5lb 8 Burpees 12 Rev Wrist Curls @ 10lb 3 Forearm Rolls @ 15lb 3 sets |
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#103 |
Member
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Re: The Barn
Warm-up #2
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24” 10 Wall Ball, 9lb,15lb,22lb 10 Ball Cleans, 9lb,15lb,22lb 15 Rock Ring Rows 15 Kettlebell swings 20 lb. 20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips 3 sets |
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#104 |
Member
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Re: The Barn
Got the plywood delivered and togeather for a lifting platform. The rubber should be coming tomorrow or Friday.
Warmup#3: 1st= 20 Air Squats, 2nd=1min.Jump-Jump-Jump-Explode, 3rd 20 Air Squats 1st=10 Pull-ups, 2nd=10 knees to elbows, 3rd=10 Towel Pull-ups 5 bench Press, 100 lb. 1st=5 Shoulder press, 60lb.,2nd=5 split jerk, 60lb.,3rd 5 Thruster, 40lb. 1st= 5 Deadlift, 75 lb., 2nd= 5 push press, 60lb., 3rd 5 cleans, 40lbs. 3 sets |
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#105 |
Member
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Re: The Barn
Thursday: Rest Day
Friday Warm-up; 2 reps of each exercise listed below. WOD changed to Tweaked Twenty-five For time: 25 Box jump, 24 inch box 25 Jumping pull-ups 25 Kettlebell swings, 20lb. Walking Lunge, 25 steps 25 Knees to elbows 25 Push press, 45 pounds 25 Sit-ups 25 Wall ball shots, 15 pound ball 25 Burpees 25 Double unders 30 minutes 32 seconds. |
Last edited by Norm Swann; 12-10-2010 at 12:02 PM.. Reason: correct time |
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#106 |
Member
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Re: The Barn
Warmup #1:
140 Single Unders (1st set only) 50 Situps, 2nd=25 wheel, 3rd=25 bench 5 Handstand push-ups; 2 sets toes to wall, unassisted. 1 set heel to wall,assisted. 12 Wrist Pronators @ 5lb 8 Burpees 12 Rev Wrist Curls @ 30lb. 3 Forearm Rolls @ 15lb 3 sets WOD: 100 lb. bench instead of body weight 8/8, 8/8, 5/5, 5/5, 5/5 |
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#107 |
Member
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Re: The Barn
Yesterday: Hung two solid pine doors on existing frame for a friend. Didn't get to workout but did alot of lifting.
Today: "Whitten" cut in half, kind-of. Five rounds for time of: 12 Kettlebell swings, 20 lb 12 Box jump, 20 inch box Run 400 meters. 5.5 speed 12 Burpees 12 Wall ball shots, 15 pound ball 41:18 |
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#108 |
Member
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Re: The Barn
"Nutts" for Norm
For time: 10 assisted Handstand push-ups (heel to wall) 110 pound Deadlift, 15 reps 25 Box jumps, 24 inch box 30 Pull-ups 50 Wallball shots, 15 pounds, 10' 20 Double-unders, 200 single unders Run 400 meters with a 25lb plate 27:42 |
Last edited by Norm Swann; 12-19-2010 at 03:19 PM.. Reason: Add time |
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#109 |
Member
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Re: The Barn
Warm-up #2
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24” 10 Wall Ball, 9lb,15lb,22lb 10 Ball Cleans, 9lb,15lb,22lb 15 Rock Ring Rows 15 Kettlebell swings 20 lb. 20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips 3 sets Back Squats 3-3-3-3-3 55-65-75-85-95 |
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#110 |
Member
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Re: The Barn
Warmup #1:
140 Single Unders (1st set only) 50 Situps, 2nd=25 wheel, 3rd=25 bench 5 Handstand push-ups; 2 sets toes to wall, unassisted. 1 set heel to wall,assisted. 12 Wrist Pronators @ 5lb 8 Burpees 12 Rev Wrist Curls @ 30lb. 3 Forearm Rolls @ 15lb 3 sets Randy Reduced: 45 lb. power snatch, 25 reps. 3:07 Photo of weight lifting platform I built and my new olympic weight set. |
Last edited by Norm Swann; 12-22-2010 at 08:25 PM.. Reason: Add photo |
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