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Old 04-22-2011, 11:07 AM   #11
Ronnie Jonse
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Re: Transformation 25

Friday April 22
SWOD
Deadlift 2 RM (315#)
Full GHD Back Extensions 3 x 12
Sit ups on Roman Chair 3 x 15

DWOD
15 Burpee Broad Jumps (max distance 8ft 8in)

*Complete a burpee and instead of jumping up, complete a broad jump for max distance
*rest as needed between efforts
*the goal is max distance
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Old 04-23-2011, 07:47 PM   #12
Ronnie Jonse
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Re: Transformation 25

Saturday April 23rd

Front Squat 12x2 @ 75% of 1 RM (45 secs rest) @ 155#
Bench Press 3 RM @ 205#
One Arm KB Rows 3 x max reps @ 35#
Right arm: 25,20,15 reps Left arm: 25,18,13 reps
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Old 04-25-2011, 07:28 PM   #13
Ronnie Jonse
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Re: Transformation 25

Monday April 25th
Find 1 RM Box Jump from a seated position (parallel box) (36 in)
Front Squat + Jerk 3+1, 3+1, 3+1, 3+1, 3+1 (135,145#,155#,165#, 180#) failed last rep of Jerk
The Ensign

Complete as many rounds as possible in 3 minutes:

3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds

Round 1: 3 rounds
2: 2 1/3
3: 2 2/3
4:1 2/3
5: 2 2/3
6: 1 2/3
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Old 04-26-2011, 08:27 PM   #14
Ronnie Jonse
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Re: Transformation 25

Tuesday April 26th:

Bench Press 8x3 (1st set @ 185#, next 7 @ 205#)
Press 5x5 @ 95#
Kettlebell swings 4x15 @ 35#
Jump rope 4x1minute
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Old 04-27-2011, 07:22 PM   #15
Ronnie Jonse
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Re: Transformation 25

Wednesday April 27th:

Complete 7 rounds:
7 Deadlifts 225#
Pull Ups (10 pullups 1st four sets & 8 pullups last four sets)


after WOD:
Max situps on Roman Chair= 35
Max time on L-sit= 15 seconds
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Old 05-05-2011, 03:16 PM   #16
Ronnie Jonse
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Re: Transformation 25

Tuesday May 3rd:

Squat 12x2 @ 80% of 1 RM (rest 45 secs) 295# first four sets; 275# last eight sets
Push Press 1, 1, 1, 1, 1 @ 115#, 125#, 135#, 135#, & 145#

then...

21, 15, 9 reps of:

Bench Press @ body weight 185#
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Old 05-05-2011, 03:25 PM   #17
Ronnie Jonse
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Re: Transformation 25

Wednesday May 4th:

Deadlift 5 RM 185#, 225#, 275#, 315#
One Arm DB Rows 3 x max @ 35#

Right arm max DB rows:28,22,20
Left arm:26,22,18
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Old 05-06-2011, 08:16 PM   #18
Ronnie Jonse
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Re: Transformation 25

Friday May 6th:
After playing basketball for 2 hours...

Squat + Rack Jerk 2+1, 2+1, 2+1, 2+1, 2+1 (125#, 135#, 155#, 175#,185#)
GHD Back Extensions + 25 lbs plate 3x20
situps on Roman Chair 3x20

Bench Press: 4x4 @ 205 (had to use spotter on final rep of final set)
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Old 05-07-2011, 03:05 PM   #19
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Re: Transformation 25

Saturday May 7th:

Press 4x5 @ 95#, 95#, 115#, 115#
Behind the neck Jerk 4x5 @ 95#, 115#, 135#, 135#
Push ups 3x15
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Old 05-07-2011, 04:53 PM   #20
Christian Batchelor
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Re: Transformation 25

Good work man, way to get after it!

For "Fight gone bad" I've seen people substitute ring rows, or in some cases they steady the bench rack and do laid back pullups and count the reps there

Keep up the good work!
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