Oct 14 - 3 Bars of Death

We've got an exciting workout this week - 3 Bars of Death!

I've scaled it slightly only so I'd be able to finish...

10-9-8-7-6-5-4-3-2-1 reps of the following triplet:

Dead-lift (1.25xBW up to 225 lbs)
Bench Press (BW up to 185lbs)
Clean (.75xBW up to 135 lbs)

Here's a demo of the entire workout
http://www.youtube.com/watch?v=n6HinJynML8

If you scale the weights down (or up) for any of the lifts mention your changes along with your score.

Fastest time wins!

Have fun with this one!


-Seth

October 7 Workout

Following Cdr Vinci's lead, I've included a short warm-up with this week's workout.

Warm-up (not timed): 5 pull-ups, 10 push-ups, 400 meter jog.
Done at your own pace.

Workout:

21-15-9
Thrusters (.5xBW up to 95 lbs)
Box Jumps (24")
pull-ups
toes-to-bar

then...

100 single jump ropes.

Fastest time wins!

If you don't have a platform for box jumps feel free to substitute a flat bench, or something similar.

Here's a thrusters demo http://www.youtube.com/watch?v=4OhqIGYqELk

Good luck!

-Seth

9/30/2011 Gymnast Workout

Gymnast workout: 
- run 1000m
- do 50 pull-ups
- do 100 Squats
- 20 Push-ups
- 20 Jacknifes (see http://www.youtube.com/watch?v=12jDTJwNLwM) but without the weights!!!
- 19 Push-ups
- 19 Jacknifes
- 18....
- 18...
...
- 1 Push-up
- 1 Jacknife


Best time wins!

Please do the Push-ups and Jacknifes very clean and slowly.

Have fun, Christoph