181207

Row 5000m ~ 5/6

(24:55)

__________________

30 x Manmaker ~ 7 kg DB w/out row

(5:49)

171207

12 Rounds for time:

5 Single Arm Snatch (Gents use 50# dumbbell and Ladies use 35#) ~ 12 kg
10 Dumbbell Swings (same weight as the single arm snatches)
15 Walking Lunges

(19:27)

_____________________________________________

5 Rounds on the clock

Power clean x 10 reps(Male athletes 135lbs/Female Athlete 65lbs) ~ hang power clean 30 kg
Push-ups x 15 reps

(9:01)

161207

Shoulder press 1-1-1-1-1 reps ~ Max. 42.5 kg
Push press 3-3-3-3-3 reps ~ Max. 50 kg
Push Jerk 5-5-5-5-5 reps ~ 42.5 kg

Post loads to comments.

Compare with 110807

______________________

Ring Dip + Pull-up combo ~ Back pull + Bar dip
1/10, 2/9, 3/8, 4/7, 5/6, 6/5, 7/4, 8/3, 9/2, 10/1
First set looks like: 1x Ring Dip + 10x Pull-up
Second set looks like: 2x Ring Dip + 9x Pull-up

151207

Badminton 2 hour

Dan John’s 9th Commandment

Strength competitor, track and field coach and prolific fitness writer Dan John once listed his 10 commandments of lifting. I’ll post them here and I hope he doesn’t mind.

1. Use whole body lifts; rarely isolate a muscle.

2. Constantly strive to add weight to the bar and move it faster.

3. The best anabolic is water.

4. Did you eat breakfast? If not, don’t ask me anything about nutrition.

5. If you smoke or don’t wear your seatbelt, please don’t tell me the quick lifts are dangerous.

6. Go heavy, go hard.

7. Keep it simple. Less is more.

8. You have to put the bar over your head.

9. Put the bar on the floor and pick it up a bunch of different ways.

10. Know and love the roots of your sport.

141207

Badminton 40 mins

131207

REST DAY

121207

Snatch/OHS/Hang Snatch triplet, one every 30 seconds for ten minutes ~ 10 times at 15 kg
_____________

Spinning Class

111207

OHS:
3x5 @ 50%
3x3 @ 60%
3x3 @ 70% ~ 42.5 kg (last try failed)
3x3 @ 80%
2x2 @ 90%

101207

REST DAY

091207

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps ~ 25 kg
75 pound Thruster, 21 reps ~ 25 kg

(38:52)

081207

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Max. Load ~ 62.5 kg

_______________________

Deadlift:
3x5 @ 50% 1RM
3x3 @ 60% 1RM
3x3 @ 70% 1RM
3x3 @ 80% 1RM
2x2 @ 90% 1RM

90% 1RM ~ 80 kg

________________________

Bench Press

3x8 ~ Max. Load 40 kg

_____________________

"Grace"

Clean and Jerk 135 pounds, 30 reps ~ 30 kg

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

(5:43)

071207

Badminton - 1/2 hour

061207

REST DAY

051207

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

(23:24)

Compare with 181107

___________________________

Bench Press - 5x5

max. load ~ 27.5 kg

041207

REST DAY

031207

5 minutes of Double unders ~ box jump 17 inch, 108 reps
5 minutes of 95 lb Clean and Push jerk ~ 30 kg, 17 reps
3 minutes of Double unders ~ 63 reps
3 mintutes of 95 lb Clean and Push jerk ~ 11 reps
1 minute of Double unders ~ 20 reps
1 minute of 95 lb Clean and Push jerk ~ 5 reps

Post reps to comments.

_____________________________

Bench Press - 5x5

max. load ~ 27.5 kg

021207

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Max. load ~ 52.5kg

___________________________

Complete 5 rounds of:

Row 1,000 meters
Rest 3:00 minutes

Add times for all 5 rowing efforts and post total to comments.

4:19, 4:30, 4:38, 4:38, 4:49 (average = 4:34)

011207

30 Muscle-ups for time ~ 120 sitted back row, 120 bar dips

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

(20:31)

301107

Badminton 1/2 hour