080923
Tuesday:
“Spartan 300″
- With a running clock perform the following in order:
- 25 x pull-ups
- 50 x 135# dl
- 50 x push-ups
- 50 x 24″ box jump
- 50 x floor wipers @ 135#
- 50 x kb clean and press @ 1pood (35#)
- 25 pull-ups
If you are new to this workout:
- 20, 10, 5 pull-ups = jumping, or assisted
- 30, 15, 10 x lighter weight bb or broomstick/pvc pipe for dl’s
- 30, 15, 10 x push-ups on knees, against bench/wall
- 30, 15, 10 x 20″, 15″, 10″ or 5″ step
- 30, 15, 10 x lighter weight bb or broomstick/pvc pipe for wipers
- 30, 15, 10 x any lighter weight kb/db
- 20, 10, 5 pull-ups = jumping or assisted
Video from CF Central:
080922
Monday:
Man Makers with GHD Sit-ups / Extensions
- 5 x Man-Makers* x 45# db
- 10 x GHD Sit-ups
- 20 x GHD Extensions
Jean: 20:23
- Four rounds
- 15# db’s
- Floor elevated leg situps
- Prone Leg scissors
Hank: 32:10
- Three rounds
- 15# db’s
- 5 x GHD situps / extensions
*Man-Makers:
- Combination Renegade Row with power clean and push press
- db’s on floor
- squat thrust legs and perform one push up while above db’s
- Renegade Row
- stand with db’s
- power clean db’s
- push-press db’s
That is a Man-maker
080918
Thursday.
Back to basics
Technique Day
Perform the following in order. Five rounds of 20 reps each.
Use a PVC pipe or broomstick to perform the back, front and over head squat exercises. Go slow, take your time and check your posture. Making sure that your are tight, stable and focused.
