030907

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster ~ 5/30 kg
Pull-ups

Post time to comments.
(14:43)

Bench Press:
4x5 - ramp up to 16.25 (last set only able for 3 reps)
1x3 - 17.5/53.75 kg
1x8 - 15/50 kg (only made 4 reps)

Compare with 240807

020907

Warm up:
Bench Dips, Sit-up, Plank (30 secs), Squat - 3x10

400 meter Walking lunge

Post time and number of steps to comments.

525 steps in 25:24 - the course might be longer than 400m

290807-010907

REST DAY AND MERDEKA DAY CELEBRATION

280807

Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups ~ Elevated Push-ups

(33:08)

270807

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.
Max. 7.5/35 kg
Compare with 110807

Deadlift:
2x5, 2x3, 3x1
Max. 38.75 (right side only)/97.50 kg
Compare with 140807

260807

For time:
1 mile Run
100 Pull-ups ~ Inverted Row
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

(71:48)

250807

REST DAY

240807

Warm up:
Pull-ups, Dips, Samsons Stretch, Sit-ups, Overhead Squat, Good Morning - 3x10

Front Squat 3-3-3-3-3-3-3 reps
Max. 16.25/52.5 kg
Compare with 180707

Bench Press - 5x5
Ramp up to 16.25/52.5 kg
Compare with 140807

230807

Warmup:
Inverted Row, Push-up, Plank (30 secs), Squat - 3x10

Run 4 miles
(34:47)
Compare with 070807

150807-220807

OUT

140807

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

7.5/35 kg
Compare with 180707

Bench Press
4x5 - Ramp up to 13.75/47.5 kg
1x3 - 16.25/52.5 kg
1x8 - 12.5/45 kg
Compare with 080807

Deadlift - 1-1-1-1-1-1-1 reps
Max. 32.5/85 kg
Compare with 210707

130807

REST DAY

120807

For time:
50 Ring Dips ~ Bench Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups ~ Elevated Push-Ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

(19:04)

110807

Shoulder press 1-1-1-1-1 reps ~ Max. 12.5/45 kg
Push press 3-3-3-3-3 reps ~ Max. 16.25/52.5 kg
Push Jerk 5-5-5-5-5 reps ~ Max. 10/40 kg
Compare with 060707

Complete as many rounds in 20 minutes as you can of:
10 L-pull-ups ~ Pull Ups
15 Glute-ham developer sit-ups ~ Decline Sit-ups
7 rounds + PU and 6 SU

100807

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Post time to comments.

(33:19) Mostly partial reps

090807

REST DAY

080807

Snatch 1-1-1-1-1-1-1 reps
Max. 7.5/35 kg

Bench Press - 5x5
Ramp up to 15/50 kg
Compare with 240707

21-15-9 reps of:
Clean 135 pounds ~ 7.5/35 kg
Ring dips ~ bar dips
(13:08)

Squat - 5x5
Max. 21.25/62.5 kg
Compare with 240707

070807

4 miles run

(35:38)

Compare with 200707

060807

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

Deadlift: 1 1/2 body weight ~ 15/50 kg
Bench press: body weight ~ 10/40 kg
Clean: 3/4 body weight ~ 0/20 kg

Set up three bars and storm through for time.

Post time to comments.

10-9-8 (20:26) .Couldn't finished. Too tired from travelling.