I haven’t posted the last couple workouts, so here is one from today.
Last time we did Fran was in September
Fran
21-15-9
95# thrusters
Pull-ups
For time–post time to comments
2×10 warmup, with Back extensions rather than hip extensions
25 clean & Jerk, 95# for form
15 “ring” pushups, 4″ from floor
50 double unders
2×10 warmup
2 rounds of the following:
10 excercise ball plank knee-tucks
10 lunges onto a ball
20 double unders/40 std jumps
10 deep push-ups
2×10 warmup
Deadlift progression (5 rep)
133
177
227
247
267
Cooldown:
10 clapping pull-ups
20 double-unders
10 deep push-ups
20 double-unders
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2×10 Warmup
WORK ON FORM
135# deadlifts – 10 reps
185# deadlifts – 5 reps
100 Mountainclimbers
10 min stretch
2×10 Warmup
tradeoff for 5 mins: 5 reps of burpees and #25 thrusters
10 min stretching
2×10 Warmup
2x tradeoff: suicides + double-unders
15 min stretch
1.5 x10 Warmup
2x tradeoff: Double-unders and suicides
10 min stretching
Well,
I look at the last post date, and even though we have done a few workouts since then, the date gap makes me sad. Schedule got crazy with family, travel, having the H1N1, family, and more travel, but here we are again, and itching to get going.
First workout since the break:
1×10 Warmup
1×5 Warmup
3 rounds of 2x Inside Stair trips and double-unders
15 min of Around-the-World with a 6kg medicine ball, using deep wallball shot form.
Feels great to be back!
Warmup: 1×15, but 2 Samsons
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
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