AMRAP in 20 minutes
5 pull ups
10 pushups
15 squats
John: 19 with 15 seconds left. Still a shit kicker!!! I will do this one today:)
Wednesday, June 10, 2009
Tuesday, June 9, 2009
CFL June 8/09
OHS 3x3
65,75,85,95,105
Front Squats
105, 115, 125
5 Rounds for Time:
200m run
5 pullups
10 pushups
15 air squats
Hollie: 10:59
Then: 3 sets of 10 GHD situps and 3 sets of 10 GHD back/hip extensions
Came home and John spotted me for max bench press. Got a p.r of 115
Did a 2 minute round of boxing with Chad and then held for him which was scary:)
John and I played two games of 2 v. 2 volleyball with Chad and Phil. I love summer.
Dug out our roller blades - gotta be using them soon!!
Anyone who did Sundays .com - thrusters/double unders- how are your legs feeling. Mine are super stiff:)
65,75,85,95,105
Front Squats
105, 115, 125
5 Rounds for Time:
200m run
5 pullups
10 pushups
15 air squats
Hollie: 10:59
Then: 3 sets of 10 GHD situps and 3 sets of 10 GHD back/hip extensions
Came home and John spotted me for max bench press. Got a p.r of 115
Did a 2 minute round of boxing with Chad and then held for him which was scary:)
John and I played two games of 2 v. 2 volleyball with Chad and Phil. I love summer.
Dug out our roller blades - gotta be using them soon!!
Anyone who did Sundays .com - thrusters/double unders- how are your legs feeling. Mine are super stiff:)
Thrusters, double unders June 7/09
21 thrusters 75/55
21 double unders
Hollie 16:14
John 16:24
I suck at double unders and ate like sh$% on the weekend so am not surprised by this time:
21 double unders
Hollie 16:14
John 16:24
I suck at double unders and ate like sh$% on the weekend so am not surprised by this time:
Thursday, June 4, 2009
OHS June 3/09
5x5 Overhead Squats
65, 75, 85, 90, 95 - 1 x 100, 1 x 105 p.r., 1 x 110 p.r., 1 x 115 P.R.
Loaded 120 got it to rack position and the thought of push jerkin that sucker overhead was not something I thought was in the cards, arms were thrashed:) Happy with the numbers though!!
Rowed 1000 m at 4:10. Mind is getting better through the rows:)
65, 75, 85, 90, 95 - 1 x 100, 1 x 105 p.r., 1 x 110 p.r., 1 x 115 P.R.
Loaded 120 got it to rack position and the thought of push jerkin that sucker overhead was not something I thought was in the cards, arms were thrashed:) Happy with the numbers though!!
Rowed 1000 m at 4:10. Mind is getting better through the rows:)
Erin June 2/09
5 Rounds for time:
15 - 2x 30 dumb bell split jerks
21 pullups
I subbed assisted ring dips because I haven't done dips in a long time and felt like it:) Malfunction on the timer but was probably around 20 minutes. Was surprised how tiring this one was although I didn't start it until 10:00 p.m.:) Glad I got it done!
15 - 2x 30 dumb bell split jerks
21 pullups
I subbed assisted ring dips because I haven't done dips in a long time and felt like it:) Malfunction on the timer but was probably around 20 minutes. Was surprised how tiring this one was although I didn't start it until 10:00 p.m.:) Glad I got it done!
CFL June 1/09
Hot!Hot!Hot!
Backsquats
5322111
don't remember the numbers but they weren't high. It was so hootttt!!!
400m run
21 pullups
9 double unders
400m run
15 pullups
15 double unders
400 m run
9 pull ups
21 double unders
I suck at double unders!!!
Backsquats
5322111
don't remember the numbers but they weren't high. It was so hootttt!!!
400m run
21 pullups
9 double unders
400m run
15 pullups
15 double unders
400 m run
9 pull ups
21 double unders
I suck at double unders!!!
Mix Match May 29/09
Didn't want to do the muscle ups for time or the sub for that so did a mix match.
4 sets of 10 straight leg deadlifts at 100 lbs
3 Rounds
5 - 95lb clean and jerk
7 - Chest to bar pullups
250 m row
followed Coach Clark with a couple changes on this one:)
4 sets of 10 straight leg deadlifts at 100 lbs
3 Rounds
5 - 95lb clean and jerk
7 - Chest to bar pullups
250 m row
followed Coach Clark with a couple changes on this one:)
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