10/29 workout- Bradshaw (modified)

Saw this on the main site (10/23) and thought it looked like fun.  Good intro to HSPUs...

10 rounds for time of:

3 Handstand push-ups
.5BW pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders (can sub 48 single-unders if need be)

Lots of rounds, but should go pretty quick.  Hope to feel up to it after the marathon, but we'll see...

Good luck to all!

Matt

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