Front Squat 3-3-3-3-3
Post reps to comments.
Any dropping of the elbows can be the difference between a made or missed lift.
Wednesday, February 16, 2011
Tuesday, February 15, 2011
Wednesday 2/16/2011
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
Monday, February 14, 2011
Tuesday 2/15/2011
3 Rounds for time
400m Run
21 Jump Squats (must touch Pull-up bars or Rings)
12 SDHP 95/75
Post time to comments.
Sunday, February 13, 2011
Monday 2/14/2011
"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24" box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24" box),Carey Kepler 13:04 (1 pood KB, 65lb clean, 24" box), Annie Thorisdottir14:10 (1.5pood, 95lb clean, 24" box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20" box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20" box).
Post time to comments.
Saturday, February 12, 2011
Friday, February 11, 2011
Saturday 2/12/2011
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Austin Malleolo 18/6:17.
Post Tabata score and mile time to comments.
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Rory Smith - Grande Cache, Alberta, Canada
Thursday, February 10, 2011
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