3-19
1RM DL----------385
1RM Power Clean------205
3-22
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
... adding 3 each round----------------------completed 18 + 9 Thrusters. Therefore 135 total reps
3-23
Bench 4x2 185, 190(f.1),185(f.1),180(f.1)
+
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups------------------6:20 (last HSPU took too long)
3-29
5x3 OH squat------------135,145,155,165x2
+
21-15-9 reps for time of:
205 pound Back squat
50# DB swing----------------------8:38
Thursday, March 22, 2012
Some workouts done during deployment (July 2011 through Feb 2012
28 july 11
6RFT
5 HSPU
10kb swings-1.5 pood
5 squat cleans-135£
15:35
11 sep 11
AMRAP in 15 min of:
10 pullups (DH)
10 ply pushups-------------9 rnds
20 Sep 11
1 min on 1 min off minutes for 12 min of 30 DB swings
29sep11
1 snatch every 30 sec for 12 min: used 135 #
8 OCT 11
1RM DL----345
21-15-9 of 295#DL and HSPU
--------------------13:16
some bullshit in late oct. with sprints and m/us...very bad
21 nov 11
5rm squats----225
snatch and clean practice
alternating tabata vertical jump(8) and pushups(15)
23 nov 11
3x5 press------95,105,110(f. did 3)
100 pullups for time----------8:25
28Nov11
3x5 squat------205,225,225
3x5 bench------175,175,170(f. did 4)
then 5 90 sec RFT of:
5 DL-------275(first 3 rounds) then 225 for last 2
max dips-------15,6,6,5,7
1DEC11
25
1 mu
20 ghdsu
2 mu
15 ghdsu
3 mu
10 ghdsu
2 mu
5 ghdsu
5 mu-----------supposed to be for time, but I didn't get it
+ 7 clean thrusters --135,135,145,155,165,175,185(f. 3/4 of way up on thruster)
3Dec11
150 pushups for time and rounds (6:14. 6 rounds(30,30,25,20,20,15...perhaps I only did 140...)
+ 10 60 yrd sprints 30 second rest btwn rounds
7Dec11
3x5 Deadlift----225,275,295
+ 5RFT of
10 strict pullups
10 dips
10 tru pushups (arms are held close to waist)-----10:28
10 Dec11
Turkish getup alternating each hand and going up 5 pounds----start at 40, got to 95 on Right, failed on left
+ tabata punching bag (punched a barrel)+
+tabata Double unders
13 DEC11
4x10 squat, front(135), back(225. f.did 7), front(135), back(210 f. did 7)
+ max wide grip inverted rows then max wide pushups----25,50
max close grip inverted rows then max diamond pushups-----20,22
max shoulder width inverted rows, then max shoulder width pushups----10,15
14DEC11
3x BW bench press 9,6,4
+
21-15-9
R arm DB clean (45 pounds)
L arm DB clean
burpees-----------------8:05
20dec11
Bench 5,3(f did 1),1(f)-----185
4x10 dips
+
AMRAP in 15 min of:
5 strict pullups
7 push press-----(100)
9 KTE--------------------7rnds +5pu +7 pp +2 KTE
21dec11
snatch balance 7x1-----125,135,145,155,165,175,185(f)
+
3 rnds of 800m run (rest 2 min btwn rnds)---4:04,4:32,4:44
21 dec11
5RFT
10 toes to bar
10 air squats
10 pullups
10 KB swings (1.5 pood)
10 KB clean and press (5 ea hand)-------17:53
31dec11
5RFT
10 burpee pullups
10 KB swings (1.5 pood)
10 Knees-to-Chest
10 KB snatch (5 ea arm)
10 4-count scissor kicks---------20:43
3jan12
50 BW squats (160) in 2 rounds (30,20)
+
5rounds of
10 KB above head anyway (1.5 pood)
Double unders
parallete knees up----------------20:20
(while one person is doing their 10 KB above head, two other people are at station
doing the other exercises, then rotate)
16jan
3x5 squats----225
weighted pullups (45£) max reps----9,3,5
+
3 rounds to completion of:
15 sit-and-stand(partner stands on your feet. you sit up and stand )
5 wall walks (climb up and down w/ feet, while walking on hands)
17Jan12
3X max BW bench------9,8,6
+
3 RFT of:
GHD situps (25,20,20)
GHD back extension (25,25,25)
intermediate exercise (1st- dips 25+5... 2nd pushups w/ hands palm up and close to hips 23......3rd 45 lb DB snatch (20 ea)
*done w/ partner. while parter does GHD, you do intermediate exercise.
25jan12
20 MU's for time-------10:43
+
5 RFT of:
wall walks (1,2,3,4,5)
5 BW rows (upside-down on rings)
5 (ea arm) KB clean and jerk 1.5 pood----------15:12
8feb12
bench press 1RM------195
+
turkish getups-----R- 100 L- 95
6RFT
5 HSPU
10kb swings-1.5 pood
5 squat cleans-135£
15:35
11 sep 11
AMRAP in 15 min of:
10 pullups (DH)
10 ply pushups-------------9 rnds
20 Sep 11
1 min on 1 min off minutes for 12 min of 30 DB swings
29sep11
1 snatch every 30 sec for 12 min: used 135 #
8 OCT 11
1RM DL----345
21-15-9 of 295#DL and HSPU
--------------------13:16
some bullshit in late oct. with sprints and m/us...very bad
21 nov 11
5rm squats----225
snatch and clean practice
alternating tabata vertical jump(8) and pushups(15)
23 nov 11
3x5 press------95,105,110(f. did 3)
100 pullups for time----------8:25
28Nov11
3x5 squat------205,225,225
3x5 bench------175,175,170(f. did 4)
then 5 90 sec RFT of:
5 DL-------275(first 3 rounds) then 225 for last 2
max dips-------15,6,6,5,7
1DEC11
25
1 mu
20 ghdsu
2 mu
15 ghdsu
3 mu
10 ghdsu
2 mu
5 ghdsu
5 mu-----------supposed to be for time, but I didn't get it
+ 7 clean thrusters --135,135,145,155,165,175,185(f. 3/4 of way up on thruster)
3Dec11
150 pushups for time and rounds (6:14. 6 rounds(30,30,25,20,20,15...perhaps I only did 140...)
+ 10 60 yrd sprints 30 second rest btwn rounds
7Dec11
3x5 Deadlift----225,275,295
+ 5RFT of
10 strict pullups
10 dips
10 tru pushups (arms are held close to waist)-----10:28
10 Dec11
Turkish getup alternating each hand and going up 5 pounds----start at 40, got to 95 on Right, failed on left
+ tabata punching bag (punched a barrel)+
+tabata Double unders
13 DEC11
4x10 squat, front(135), back(225. f.did 7), front(135), back(210 f. did 7)
+ max wide grip inverted rows then max wide pushups----25,50
max close grip inverted rows then max diamond pushups-----20,22
max shoulder width inverted rows, then max shoulder width pushups----10,15
14DEC11
3x BW bench press 9,6,4
+
21-15-9
R arm DB clean (45 pounds)
L arm DB clean
burpees-----------------8:05
20dec11
Bench 5,3(f did 1),1(f)-----185
4x10 dips
+
AMRAP in 15 min of:
5 strict pullups
7 push press-----(100)
9 KTE--------------------7rnds +5pu +7 pp +2 KTE
21dec11
snatch balance 7x1-----125,135,145,155,165,175,185(f)
+
3 rnds of 800m run (rest 2 min btwn rnds)---4:04,4:32,4:44
21 dec11
5RFT
10 toes to bar
10 air squats
10 pullups
10 KB swings (1.5 pood)
10 KB clean and press (5 ea hand)-------17:53
31dec11
5RFT
10 burpee pullups
10 KB swings (1.5 pood)
10 Knees-to-Chest
10 KB snatch (5 ea arm)
10 4-count scissor kicks---------20:43
3jan12
50 BW squats (160) in 2 rounds (30,20)
+
5rounds of
10 KB above head anyway (1.5 pood)
Double unders
parallete knees up----------------20:20
(while one person is doing their 10 KB above head, two other people are at station
doing the other exercises, then rotate)
16jan
3x5 squats----225
weighted pullups (45£) max reps----9,3,5
+
3 rounds to completion of:
15 sit-and-stand(partner stands on your feet. you sit up and stand )
5 wall walks (climb up and down w/ feet, while walking on hands)
17Jan12
3X max BW bench------9,8,6
+
3 RFT of:
GHD situps (25,20,20)
GHD back extension (25,25,25)
intermediate exercise (1st- dips 25+5... 2nd pushups w/ hands palm up and close to hips 23......3rd 45 lb DB snatch (20 ea)
*done w/ partner. while parter does GHD, you do intermediate exercise.
25jan12
20 MU's for time-------10:43
+
5 RFT of:
wall walks (1,2,3,4,5)
5 BW rows (upside-down on rings)
5 (ea arm) KB clean and jerk 1.5 pood----------15:12
8feb12
bench press 1RM------195
+
turkish getups-----R- 100 L- 95
Subscribe to:
Posts (Atom)