bench press 9,8,7,6,5,4,3
burn out set with 2 negatives
Core potluck
Monthly Archives: May 2018
May 30 AMRAP Stairs
40 min AMRAP stairs. Leave gym at 11.
May 29 Row, Dead, Snatch
4 rounds (one weight for deads, one weight for snatch)
500m row
10 left arm db deadlift
10 right arm db snatch
500m row
10 left arm db snatch
10 right arm db deadlift
May 25 Stripper Barbara
At the track!
Barbara, bigger badder and now in 3D! maybe DDD!
Run 800
Do 5 rounds (no rest between)
10 TTB
20 Pull up
30 push up
40 sit up (sub v-up if no place for feet)
50 squats
run 400 between each round (this means 4 rounds of 400)
then
run 800
May 24 Open gym
May 23 Cardiac Crest repeats
park at the vet’s office.
recovery run up to the bottom of CC
4 repeats of hard run up and walk/jog back down
recovery run back to car
May 22 In the Front and In the Back
10-1 FS paired with 1-10 BS increasing weight every set
so it is like this – get a weight and do 10 FS +1 BS then rest go up in weight and do 9FS + 2BS and so on.
May 21 Chest
5×5 bench
4 rounds max ring/parallete push up.
do 15 hollowrock between each push up set.
May 18 Run – core FAB
4×400 out front
FAB
core pot luck
May 17 Thruster to the max
5,5,3,3,1,1
Then
Drop set from 50% max
then
Metcon AMRAP 7min
10 box jumps
10 pullups
May 16 Burpee Run
Run 5k do 7 burpees every 3 min
May 15 Stairs
Stairs, Ryno wants 4. Leave gym at 11.
May 14 dead bob
5×10 Deadlift
60 scotty bobs (push + L + push + R= 2)
2000m row
May 11 Chesty pyramids
bench press: 9,7,5,3,1,3,5,7,9 (descending – ascending pyramid) 90sec rest
This means 3 to a bench and know your numbers.
May 10 Core
Show up, do core.
May 9 Get back Track
at the track
4 rounds
run 800
25 kbs
10 tire flip with jump over
20 pullup
May 8 Shoulders
5X5,5×4,5×3 shoulder press
100 hang power cleans
db shoulder work (time and fatigue dependent)
May 7 Back squat alot
Back Squat Pyramid
12-10-8-4-2-4-8-10-12
Determine your numbers before we start. Range weights between 50-85% of PR.
reference Dec 19 2017
May 4th: Open Gym
Anything you want
May 3 Run Medley
This is for Crip’s only day this week.
At soccer field
run 800
100 yd bear crawl
run 800
50 yd walking lunge
50 yd broad jump
run 800
100 yd bear crawl
run 800
50 yd walking lunge
50 yd broad jump
run 800
MSFC Crossfit 