AMRAP in 20 minutes
10 Pull ups
10 Thrusters 65/45
This sucked!!
John's: 13 rounds
Hollie: 13 rounds and 6 pullups
Wednesday, November 5, 2008
Tuesday, November 4, 2008
Micheal Nov. 3/08
This picture was in May at FarmFit:)3 Rounds for Time:
800m run
50 Back Extensions
50 sit ups
John: 21:42 Rx'd
Round 1: 7:03, Round 2: 7:23, Round 3: 7:16
Hollie: 27:59 Rx'd
Round 1: 8:44, Round 2 9:30, Round 3: 9:45
Our run was in the rain and in the dark. Also there were leaves and pumpkins smashed on the road, which made it less than pleasant, slippery and dangerous. Needless to say that part could have been faster. We did GHD hip extensions instead of back extensions, those were a killer, definitely a lot harder than the last time we did it with good mornings and feet unanchored(May 16/08 - 24 minutes). I can do the 45 lb good mornings straight through but the hip extensions were the first 10 straight then a few fives, down to threes and finally two's. The sit ups were anchored and the break. Coming back on the second run my lower back was starting to burn. By the end of the third run it was just a matter of getting er done as my back was on fire and there were still 50 hip extensions to go!!! AAggghhh!!! With all the right conditions we will be able to shave a lot of time off this one. John did well he did all situps straight through and fast which is a great improvement for him. We had a few days off of the zone on the weekend, too many trick or treat candy, I think that also contributed to my slower time because I felt sluggish on those runs. Can't wait to attack this one again but not for a little while:)
50 Back Extensions
50 sit ups
John: 21:42 Rx'd
Round 1: 7:03, Round 2: 7:23, Round 3: 7:16
Hollie: 27:59 Rx'd
Round 1: 8:44, Round 2 9:30, Round 3: 9:45
Our run was in the rain and in the dark. Also there were leaves and pumpkins smashed on the road, which made it less than pleasant, slippery and dangerous. Needless to say that part could have been faster. We did GHD hip extensions instead of back extensions, those were a killer, definitely a lot harder than the last time we did it with good mornings and feet unanchored(May 16/08 - 24 minutes). I can do the 45 lb good mornings straight through but the hip extensions were the first 10 straight then a few fives, down to threes and finally two's. The sit ups were anchored and the break. Coming back on the second run my lower back was starting to burn. By the end of the third run it was just a matter of getting er done as my back was on fire and there were still 50 hip extensions to go!!! AAggghhh!!! With all the right conditions we will be able to shave a lot of time off this one. John did well he did all situps straight through and fast which is a great improvement for him. We had a few days off of the zone on the weekend, too many trick or treat candy, I think that also contributed to my slower time because I felt sluggish on those runs. Can't wait to attack this one again but not for a little while:)
Monday, November 3, 2008
Pullups 1 in first minute and so on Nov. 2
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Hollie: Round 15 plus 10 pullups in round 16
John: Round 18 and then stopped.
We then did a little 4 Rounder:
300 m row
15 body weight deadlifts
Nice little blaster!!!:)
Use as many sets each minute as needed.
Hollie: Round 15 plus 10 pullups in round 16
John: Round 18 and then stopped.
We then did a little 4 Rounder:
300 m row
15 body weight deadlifts
Nice little blaster!!!:)
Thrusters Nov. 1/08
1,1,1,1,1,1,1
I forgot to write down the numbers for this but
My highest and P.R. was 115 or maybe 120?
John's I believe was 180 or 185?
I forgot to write down the numbers for this but
My highest and P.R. was 115 or maybe 120?
John's I believe was 180 or 185?
Angie Oct. 30/08
100 pullups
100 push ups
100 situps
100 squats
For Time: Don't move to pushups until all pullups are done and so on.
John's: 18:57
Hollie: 20:40
John was really sick on this day but did not want to get off track, so this was a good number all considering.
My time was just about 5 minutes faster than the last time I did Angie in September. The pull ups were done just over 6 minutes but the push ups were slow. My shoulders and triceps were done from 90 stationary dips during Elizabeth and the others. Next time I will defintely be under 20 minutes. I'm shootin for 18.
100 push ups
100 situps
100 squats
For Time: Don't move to pushups until all pullups are done and so on.
John's: 18:57
Hollie: 20:40
John was really sick on this day but did not want to get off track, so this was a good number all considering.
My time was just about 5 minutes faster than the last time I did Angie in September. The pull ups were done just over 6 minutes but the push ups were slow. My shoulders and triceps were done from 90 stationary dips during Elizabeth and the others. Next time I will defintely be under 20 minutes. I'm shootin for 18.
Squat Cleans Oct. 28/08
1,1,1,1,1,1,1
John 135,145,155,165,175,180,185
Hollie 75,85,105,115,125,130(f)
Didn't know John's P.R number so we will start here.
I hit my old P.R. of 125 but I just got that in September so I'm glad to have reached it again:) 130 next time for sure. Have to work on getting out of the front squat.
John 135,145,155,165,175,180,185
Hollie 75,85,105,115,125,130(f)
Didn't know John's P.R number so we will start here.
I hit my old P.R. of 125 but I just got that in September so I'm glad to have reached it again:) 130 next time for sure. Have to work on getting out of the front squat.
Strict, Press, Jerk Oct. 28/08
Strict Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5
Hollie
Strict Press 45,55,65,70,75 matched old P.R. from August
Push Press 95,100,105,1x110 and 2x105,1x105 and 2x 100
Push Jerk 95,95,95,100,2x115 and 3 x95
John
Strict Press 115,115,120,120,125 matched old P.R but much better form
Push Press 135,135,140,145,150
Push Jerk 135,150,150,160,160
We can both push jerk more that these numbers but our arms were exhausted not only from the strict press and push press but also they were tired before we started from the rest of the week:) Lookin forward to rest day.
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5
Hollie
Strict Press 45,55,65,70,75 matched old P.R. from August
Push Press 95,100,105,1x110 and 2x105,1x105 and 2x 100
Push Jerk 95,95,95,100,2x115 and 3 x95
John
Strict Press 115,115,120,120,125 matched old P.R but much better form
Push Press 135,135,140,145,150
Push Jerk 135,150,150,160,160
We can both push jerk more that these numbers but our arms were exhausted not only from the strict press and push press but also they were tired before we started from the rest of the week:) Lookin forward to rest day.
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