Workout 6/28/12

Strict Standing Press Pyramid

5 @ 95 / 4 @ 115 / 3 @ 135 / 2 @ 145 / 1 @ 150 / 2 @ 135 / 3 @ 125 / 4 @ 115 / 5 @ 105

 

short break

 

6 min AMRAP:

5 Chest to Bar Pull Ups

10 Push Ups

20 Lunges (10 each leg)

Completed 6 rds, 5 CTB Pull Ups, 10 Push Ups, 8 Lunges

 

Workout Notes:

Needed something to serve as some active recovery. Would like to get my strict press numbers up. Ideally…. 185 PR would be great but that is going to take a ton of work. Time to plan and periodize. The AMRAP was solid, wanted to go for 12 minutes but didn’t have enough time. Although, 6 minutes did suck the wind out of me.

Workout from 6-29-2012

Warmup

Treadmill 0.50 mile (Dan)
Treadmill 1.00 mile (Tim)

10 Push Ups
10 Squats
10 Ball Slams

Repeat above 3 items 3 times non stop


Strength

Set 1

10 Leg Press (350lbs, 360lbs, 370lbs)
10 Tricep Pull (87lbs, 96lbs, 105lbs)
10 Forward Lateral Raises (15lbs)

Repeat 3 times


Set 2

10 Seated Row (90lbs, 97.5lbs, 105lbs)
10 Bench Press (85lbs, 95lbs, 105lbs)
10 Step Ups (Dan)
10 Lunges (Tim)

Repeat 3 times


Set 3

12 Incline Dumbbell Bench (30lbs, 35lbs, 40lbs Tim) (40lbs, 45lbs, 50lbs Dan)
12 LAT Pulldown (90lbs, 97.5lbs, 105lbs)
12 Kettel Bell Lifts (40lbs)

Repeat 3 times


Set 4

500 Meter Row


Total workout time 1 hour 10 minutes

 

 


 

Workout from 6-28-2012

Warmup

1 mile Treadmill (Tim 14:27 with a 6.5 grade, Dan 24:30)

 


 

Set 1

30 second Planks
30 second Wall Sits
30 second Barbell Holds (55lbs)

Repeat above 4 times

 


 

Set 2

Rower for 20 Calaries
Standing Barbell Press (75lbs)

Repeat above 5 times

 


 

Set 3

Heavy Ropes 5 exercies 25 seconds each (Repeat all 5 times)
2 minute Elliptical (AFAP)

 


 

Total workout time 1 hour 30 minute

 


 

Workout 6/27/12

Snatch Session

3 @ 105#, 3 @ 135#, 3 @ 165#

2 @ 185#, 2 @ 185#, 2 @ 185#

—rest—then—

Isabel – For Time

30 Power Snatch @ 135#

Time: 2:56

 


Crossfit HQ WOD

“SQT”

3 Rounds for Time of

10 Ground to Overhead @ 95#

Run 200 yd Shuttle @ 50 yd increments

Time: 4:50

 

Workout thoughts:

Needed more food or something. SQT took way longer than expected. Was hoping to get it under 4 mins. Could be the fact we were outside and the fact I did Isabel only 2 and half hours earlier. Either way, not happy with the result but satisfied with the work output today.

 

TB