290308

Deadlift (3x5) ~ 90 kg

Spinning class

280308

Complete as many rounds in 20 minutes as you can of: 8 rounds of:
65 pound Power snatch, 12 reps ~ 5 reps at 30 kg
10 Push-ups

Post rounds completed to comments.

(12:53)
___________________________________

Front Squat (1x3) ~ Max. 75 kg (77.5 kg managed to do it once then failed)

Row 2 km ~ 9:10 at damper 7

270308

"Jackie"

For time:
1000 meter Row
45 pound Thruster, 50 reps ~ really fatigue/x energy
30 Pull-ups ~ toilet sitted row, 40 kg

Post time to comments.

(13:22)
______________________________

DB Bench Press (5x5) ~ 20 kg

260308

Clean and jerk 1-1-1-1-1-1-1 reps ~ Max. 57.5 kg (Max. jerk 50 kg)

Running 30 mins ~ 5 km

240308

REST DAY

230308

REST DAY

220308

Back Squat (1x5) ~ Max. 80 kg

Push Press (1x3) ~ Max. 52.5 kg

210308

Run 800m
21 Push Ups
12 SDHP (Gents use 115# and Ladies use 85#) ~ 15 kg fixed BB
Run 400m
21 Push UPs
12 SDHP
Run 800m
21 Push Ups
12 SDHP

(14:25)
____________________________


Deadlift (1x5) ~ Max. 90 kg

200308

Complete in as few sets as possible:
95 pound Overhead squat, 75 reps ~ 30 kg

Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.

(12:11) - 10/5, 7/8, 8/7,8/7,8/7

_______________________________

Bench Press (3x3) - Max. 57.5 kg

190308

Badminton - 2 hour

180308

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps ~ 16 kg
30 Pull-ups ~ sitted row 40 kg

Post time to comments.

(44:30)
__________________________________

Front Squat (3x5) ~ 67.5 kg

170308

Badminton - 1 hour

160308

3 Rounds for time:
Row 1000m
20 Push Press (Gents use 65# and Ladies use 45#) ~ 15 kg fixed barbell
3 Rope Climbs

(17:34)
_____________________________

Cleans (3x3) ~ 47.5 kg

Snatch 3-3-3-3-3 reps ~ 30 kg

150308

500 Meter Row
21 Back Ext
21 GHD Sit Up
500 Meter Row
15 Back Ext
15 GHD Sit Up
500 Meter Row
9 Back Ext
9 GHD Sit Up

(10:48)
___________________________

Press (3x5) ~ 40(c) (final set 3 reps)

140308

REST DAY

130308

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight ~ 65 kg
Bench press: body weight ~ 2x15 kg db
Clean: 3/4 body weight ~ 25 kg fixed barbell

Set up three bars and storm through for time.

Post time to comments.

(32:07)

120308

REST DAY

110308

Spinning Class

100308

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps ~ 15 kg fixed barbell
10 Ring dips ~ Bar dips

Post time to comments.

(14:17)
________________________________

Back Squat 3-3-3-3-3 reps ~ Max 82.5 kg

Post loads to comments.

080308

BADMINTON ALL ENGLAND 2008

070308

Shoulder press 1-1-1-1-1 reps ~ 45 kg (5x1)
Push press 3-3-3-3-3 reps ~ 47.5 kg (4x3)
Push Jerk 5-5-5-5-5 reps ~ 50 kg (3x5) final sets only 4 reps

Post loads to comments.
_______________________________

Deadlift (1x5) - 80 kg

05-060308

REST DAY

040308

21 Dumbbell Clean and Jerk ~ 12.5 kg
5 Rope Climbs ~ 35 reps of toilet sitted row (40 kg)
15 Dumbbell Clean and Jerk
3 Rope Climb ~ 21 reps of toilet sitted row (40 kg)
9 Dumbbell Clean and Jerk
1 Rope Climb ~ 7 reps of toilet sitted row (40 kg)

Post time to comments.

(14:40)
_______________________________

Front Squat (3x5) reps ~ 65 kg

030308

REST DAY

020308

10 rounds for time:

135 lb Deadlift, 15 reps ~ 40 kg fixed barbell (15 reps first 2 rounds then 10 reps throughout)
15 PushUps ~ (15 reps first 2 rounds then 10 reps throughout)

(18:02)

______________________

Cleans (5x3) ~ 45 kg

010308

REST DAY