1 mile
10 decline situps
20 pull-ups
20 dips
30 squats
1 mile
10 decline situps
20 pull-ups
20 dips
30 squats
Technique Day!
The workout helps to teach Full Cleans (also called Squat Cleans).
4×10
65# or more
For max weight:
3x3x3x3x3 (5 sets of 3 reps)
You should leave it all on the bench for that last set. Remember, if you can’t lift it 100% yourself, it doesn’t count as a rep, and failed reps don’t count toward your totals.
Please list FAILED reps also, e.g. (135,145,195(f),155,165,175)
Here is a great fundamentals video by Mark Rippetoe.
Remember to weigh in and post results!
For today’s workout, we will be performing a VO2 Max test.
VO2 Max is a measurement of how efficiently your body transports and utilizes oxygen, which is a good thing, if you are reading this blog : )
We will be using the “Cooper 12-minute run” testing methodology, which is simply measured by the following step:
– Run as far as you can in 15 minutes (try to keep an even pace for the duration). That’s it-pretty simple!
– VO2 Max is figured by the following equation: (Distance in yards-505)/45
Untrained Athlete benchmarks for men are as follows:
Age VO2 Max
20-29 43-52
30-39 39-48
40-49 35-44
Remember to weigh in BEFORE you work out, and keep records of your own data!
After this run, please static stretch your lower body, holding 30-60 seconds. Focus on hip flexors, hamstrings, & calves.-use the Samson stretch for hip flexors.
Post weight, distance run, and VO2 Max to comments
Deadlifts: 3-3-3-3-3 for max weight
Weighted decline situps: 5-5 (10#,25#)
Hooverball: 20 Min, 6 rotations
Rules: Compare to #6
Post deadlift weights and bodyweight to comments.
7 rounds of:
OH squats + 5Knees-to-elbows
OH squats for max weight
K2E use bodyweight
A: 65,85,105,125,125,135,135 | 7×5
M: 65,65,65×3,65×3,65×3,65×3,65×3 | 7×5
Decline situps 15-10-5, weight = 0,0,5
01/15/09
20 Min Hooverball
2:1 rotation (only 3 players) per point
5 wallball shots per point
2-man team uses 5kg ball
1-man team uses 4kg ball
01/13/09
5×1 of each exercise, for max weight
A: 95,105,115,120,130 | 120,125,135,145,155 | 135,145,155,165,175
M: 65,95,115,105,105 | 105,110,115,115,115 | 95,115,105,110,110
D: 45,65,75,75,75 | 65,75,75,75,80 | 75,85,85,90,95
K: 65,85,85,85,95 | 85,95,105,105,105 | 65,65,65,75,75
01/08/09
3 Burpees for every point scored against you.
15# ball
This was the first ‘official’ workout, done 01/06/09
5 rounds for time:
Sprint to and up the stairs by the amphitheater
Back down, and 10 pushups + 10 reverse pushups
Results:
A: 11:23
M: 11:45
K: 11:53
D: 14:06