Voimaharjoitus

Käsilläseisontaharjoituksia

Raakatempaus 5 x 5
5x30kg, 5x50kg, 5x60kg, 5x65kg, 4x70kg
Raakarinnalleveto 5x5
5x70kg, 5x80kg, 5x90kg, 5x100kg, 5x110kg

a) Etukyykky 3x5
5x50kg, 5x70kg, 5x80kg
b) Vauhtipunnerrus kosketuksella 3x5
5x40kg, 5x50kg, 5x60kg

50-40-30-20-10 for time:
air squats
sit-ups
double unders (or 3x single unders)

Min 1 - 12 calorie rows
Min 2 - 10 Wallballs 10kg
Min 3 - 50 double unders or 100 skips

Linear Progression

Front Squats - 3x5 - 89 lbs
Press - 3x5 - 45 lbs
Deadlifts - 1x5 - 121 lbs

50 burpees for time - 5:30

Ah. So this is what the buttcrack of dawn looks like. Got up at 5:30 this morning to do my WOD so that I could commute to Las Colinas from Murphy at 7:30. It was tough getting up that early, but I'm pretty happy I'm done with my WOD for the day.

Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)

Then--Ladies-max sit ups in 2 min

Then--Ladies WOD-Death by Push ups/Air squats
Perform 1 rep of each on the minute every minute until you cannot
complete the required number of reps in that minute. The sum of

your minutes is your score.
Liz--22 rounds/Carly--20 rounds (got called to momma duty on
this round). The joy of being a parent

Men's WOD--
8 rounds for time of
185# Front Squats (5 reps)
26 Ring Push ups
Ryan--24:40 (RX'd) Aaron--23:10 (135#)

For Time:

10 HSPU
20 Wall Ball Shot
30 T2B
40 Cleans (Rx 135/95)
50 Burpees

60 Sumo DLHP (Rx 75/45)

Not crown to ground yet on the HSPU
Wall ball was only 10# (would have done #12 or maybe even 14# if available)
Cleans were 55#
SDLHP - 35# KB

My motivation was severely lacking this morning. I also seem to be fighting off a little congestion this week, making breathing a wee bit harder. This workout was just gross.

135 min
WU for 15 min
Skill: BMU practice for 30 min
Band
BMU fb. 5 x 3 = 15 :)

1.Weightlifting
A. Suggested snatch warm up
A. Snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 80-90%1RM range
25 30 35 2x40 2x45 2x47.5 2x50 2x50x. 2x50x.

2.Strength
A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 6 @ 78-83%
1 x 4 @ 81-85%
1 x 2 @ 85-90%
1 x 4 @ heavier than first set of 4.
A2. Behind the neck strict press – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A3.
20 22.5 25 25
A3. Barbell bent over row – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A1.
47.5 50 52.5 55

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

2000m
5min rest
1000m
5min rest
500m

Dette "workout" er bare for quality

500m Row
50 DU
10 Strickt Press 20 kg
25 squats 20 kg
5 Strickt press 50 kg
15 squats 50 kg
2 Strickt press 60 kg
8 squats 60 kg

Der efter 4 runder af:
10 step-ups på en lav box med 25 kg på nakken

Der efter 3 runder af:
10 Ghd
10 burbees

Barbell Bench Press:
80kg x 8 = 640
90kg x 8 = 720
90kg x 8 = 720
TOTAL = 2,080
Incline Dumbell Bench Press (each arm)
30kg x 8 = 480
30kg x 8 = 480
30kg x 8 = 480
TOTAL = 1,440
Decline Dumbell Bench Press (each arm)
30kg x 8 = 480
34kg x 8 = 544
34kg x 8 = 544
TOTAL = 1,568
Standing Cable Fly's
17.5kg x 8 = 140
22.5kg x 8 = 180
22.5kg x 8 = 180
TOTAL = 500

GRAND TOTAL = 5,588