Friday 21 October 2011 - Jacob

Why are all of the workouts named after girls?

I named this workout "Jacob"

I hope this isn't too hard or too easy!  Good luck and may the fastest competitor win!

1. Burpees reps (20 - 15 - 20)

2. Hanging Knee Lifts reps (20 - 15 - 20)

3. Push Press reps (10 - 5 - 10) (.5BW up to 95 lbs)

4. Push Jerk reps (10 - 5 - 10) (.5BW up to 95 lbs)

After you complete all 3 sets of the 4 exercises finish with 100 jump ropes.

(push press and push jerk demo)  http://www.youtube.com/watch?v=w21SGiZbAZg

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