Skills
1. Muscle Up
5-5-5-5-5 (Vest Optional)
2. Chest To Bar Pull Up
10-10-10 (Vest Optional)
3. Hand Stand Hold For Time
Strength (To Be Done in 1 session)
Back Squat x 3(Reps) x 5(Sets)
Deadlift x 3 x 3
Glute Ham Raise 2 Sets AMRAP
Abs (Pick 2 Abs Exercise) 2 Sets AMRAP
Conditioning
400m x 5 (Work : Rest Ratio 1:2)
9 January '12
ReplyDeleteSeated MU with legs propped on box - 5 x 5;
Strict pull ups (chin over bar): 10 sets AMRAP;
Handstand Hold: 1.29.
Still a looooong way to go...
9th Jan 2012
ReplyDeleteShoulder Press
Had to do a mutant set halfway thorugh as I didn't want to get in the way of the others doing OHS.
5 x 3 (1min rest btw sets) @131#
5 x 3 Dumbell Should Press (no idea what weight it is)
Tricep band work 3 x 15
10 Jan 2012
ReplyDeleteHandstand Hold 2:30s
Followed by 2 HSPU x 9 (failed last rep to get to 10) 1min rest in between sets.
10 January 2012
ReplyDelete400m x 5
1.37/1.32/1.33/1.33/1.31
(Thanks for being timekeeper, Justin)
10 Jan 2012
ReplyDeleteBacksquat 3x5 190/200/210/210/200
Deadlift 3x3 190/190/190
backsquat 225 x 5
ReplyDeletedeadlift 285 x 3
GHR 6/7/10/8
GHD situps 20 x 3
TTB 10 x 3
----------------
dead hang pull ups, 10 x 5 (mixed it into a strength workout w/ box squats & bench press)
handstand hold 1:20
are we aiming to do CTB kipping/butterfly pullups where the bar meets below our clavicle?
Warhorse Training 11 Jan 2012 am (11/02/2012) - Strength (To Be Done in 1 session)
ReplyDeleteBack Squat x 3(Reps) x 5(Sets): 230 testing the water/240/260/260/260/260
Deadlift x 3 x 3: 300# x 3
Glute Ham Raise 2 Sets: 20 reps (45#)
AMRAP Abs (Pick 2 Abs Exercise) 2 Sets AMRAP: 2 sets of Ab Wheel x 10 chest to ground, GHD bottom range x 25 reps (last set did 10 + oblique side-to-side work)
My abs are so weak, need some serious work, fading in the last few reps of all the ab stuff :S.
Alex I believe the Games standard is only below Clavicle but I would say aim for nipple line or sternum just in case they raise the standards this year.........
ReplyDelete11th Jan
ReplyDelete400m x 5
1:35/ 1:32/ 1:36/ 1:34/ 1:30
Kipping PU 20-20-20
Bench
140x5/160x5/160x5/160x5/160x5
11 Jan
ReplyDeleteFront Squat (catching up for last week)
100/111/111/111/111
15 Jan
ReplyDeleteBack Squat
230f/ 220x3x2/ 210x3/ 190x3x2
Bench 5x5
140/160/160/170/170
Deadlift 90%x7
190/200/210/220/230/240PR/230
Kipping PU 25-25-23
Sled Pull 4P
19/20/17/18/17
Done throughout the week
ReplyDeleteMU: Jumping and struggled with the last 10
C2B: 5-5-5-5-3-2-1-1-1-1-1
Handstand: 96 seconds
Back squat: 152x3x5
Deadlift:174x3x3
Abs: GHD 2x25, V-ups 2x20
400x5: 1:50, 1:45, 1:46, 1:50, 1:45
having problems posting in comments from work. here is the rest from last week.
ReplyDelete12 Jan a.m Tried fo 5-5-5-5-5 Muscle Ups Finished 5 each time but did unbroken, 4/3/3/1
13th Jan 2012, Friday (a.m) 400m x 5 (1:2 rest ratio) 1:17s/1:18s/1:20s/1:20s/1:20s 2 x 15 GHD (bottom range) lower ab work
Wow nice Sprint Timings WarLords :)
ReplyDeleteGood Job, Keep em Scores coming. Looking good