Tuesday
5000m row
Wednesday
A. Power Clean, build to a tough single
B. Hang Squat Clean, build to a tough single
C. Front Squat @50% 1RM, 10 reps x 5 sets, 90 sec rest
Friday
A1. Press, 5-4-3-2-1, 120 sec rest
A2. Chin ups, 2-3 tough reps x 5 sets, 120 sec rest
+
3 sets for times:
21 Box Jumps - 20/14
18 Switch Lunges
15 Squats
Rest 120 secs
+
Tabata Unanchored Sit-ups
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CF CONSTRUCTION BELIEVES THAT: WHEN YOU IMPROVE THE PERSON, THEIR PERFORMANCE IMPROVES, WHEN YOU IMPROVE THE EMPLOYEE'S PERFORMANCE, THEIR FAMILY LIFE IMPROVES, THEIR COMMUNITY IMPROVES, AND THE BUSINESS IMPROVES.
Pain can be good sometimes
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Silent Dogwood
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2011
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February
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- Row Test
- Tuesday 5000m rowWednesdayA. Power Clean, build to...
- 2 in 1
- last time for this workoutA1. Back Squat @ 30X1, 2...
- Friday WOD
- 100 Push-ups, not for time...use the same height a...
- A1. Back Squat @ 30X1, 3-4 reps x 5 sets, 90 secA2...
- Friday WOD
- A. Push Press, 3-3-3-3-3, 180 secB. 10 sets:3 touc...
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February
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7 comments:
Wednesday
A. Power Clean, build to a tough single
95-3/115-3/135-3/160-2/170-1(PB)
B. Hang Squat Clean, build to a tough single
95-3/135-2/150-1/160-1/170-1(PB)
C. Front Squat @50% 1RM, 10 reps x 5 sets, 90 sec rest
Was tired. tired to out think the cleans. just grip it and do it!! seem to work for me. :)
out
A. Power Clean
45/55/65/75/85/90 (95F)
Not happy at all
B.Hang Squat clean
65/75/80/85 (90F)
C. Front Squat
#75
A. Power Clean
45/55/65/75/80/85 - failed 90lbs
B. Hang squat clean
45/65/70/75/ failed 80lbs
C. Front squat - 5 sets 47lbs
power clean 45/65/70/75/80/85/90 failed 95 twice
hangsquat clean 65/75 failed twice got on the third 80 failed three times getting tired
front squat 60#
very stiff today
Tech Workout with Mike.
Muscle Cleans
Power Cleans
Muscle Snatch
Power Snatch
Thank the for the direction Mike.
Friday WOD
Press
5@50/4@55/3@60/1@65/1@65 (PB)
Chin ups
2 real/2 real/1 real 1 neg/1 real 1 neg/1 real 1 neg
+
21 box jumps
18 switch lunges
15 squats
1:53/1:51/1:48
+
Tabata sit ups
13/13/13/13/12/11/11/11
Have a great weekend everyone!
Thursday WOD:
Tech Workout with Mike
Got my new program today, WOO HOO!
Friday WOD
A. Press, 6-9 reps x 3 sets, 180sec rest
45(9)/55(8)/65(6)
B. Row Sprint 200m x 3 sets, 120 sec rest
42.6/42.9/44.3
C. KBS - 24kg, 15 reps x 3 sets, 60 sec rest
Arms are DONE!
Have a great weekend!
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