AM
21-15-9 reps for time of:?
-Overhead Squats, 20/40kg
-Left Arm KB Power Snatch 12/16kg
-Right Arm KB Power Snatch 12/16kg
-7:38 Rx'd-
PM
Power Clean
5/5/3/2/1/1
60/64/70/75/80/82.5 (F)
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Corey's training log
Mon 11th Jan 10
by cdowgs » Fri Jan 15, 2010 11:19 am
- cdowgs
- Posts: 277
- Joined: Fri Jun 19, 2009 10:45 am
Tue 12th Jan 10
by cdowgs » Fri Jan 15, 2010 11:22 am
AM
all out effert-10x100m sprits, 90sec recovery
20/19/20/19/19/19/19/18/19/19
PM
"Barbell Complex"
5 Rounds for time of:
7 sets of the following exercise = 1 round
-Power Cleans
-Front Squat
-Push Press
-Back Squat
-Behind head push press
@20/40kg
-7:51-Rx'd
all out effert-10x100m sprits, 90sec recovery
20/19/20/19/19/19/19/18/19/19
PM
"Barbell Complex"
5 Rounds for time of:
7 sets of the following exercise = 1 round
-Power Cleans
-Front Squat
-Push Press
-Back Squat
-Behind head push press
@20/40kg
-7:51-Rx'd
- cdowgs
- Posts: 277
- Joined: Fri Jun 19, 2009 10:45 am
Thurs 14th Jan 10
by cdowgs » Fri Jan 15, 2010 11:29 am
AM
"Lets Snatch "
On the minute:
Perform 3 Power Snatches on the minute for 15 minutes.
*Start the clock; At the top of every minute perform 3 Power Snatches. Use 70-80% of your 1 RM power snatches.
COMPLETED @45kg
TABATA:
Push ups
-101-
PM
4 rounds for time/reps of:
-max reps of burpees in 30sec's
Run 400
-max reps of Double unders in 30sec's
Run 400
Burpees: 60
DU: 54
-23:20-
Shit total for the DU but that is the best i have went with them, even when not gassed! (i do suck at DU)
should have went sub 20 really, just couldn't wake the left leg up on the runs.
but no excesses
"Lets Snatch "
On the minute:
Perform 3 Power Snatches on the minute for 15 minutes.
*Start the clock; At the top of every minute perform 3 Power Snatches. Use 70-80% of your 1 RM power snatches.
COMPLETED @45kg
TABATA:
Push ups
-101-
PM
4 rounds for time/reps of:
-max reps of burpees in 30sec's
Run 400
-max reps of Double unders in 30sec's
Run 400
Burpees: 60
DU: 54
-23:20-
Shit total for the DU but that is the best i have went with them, even when not gassed! (i do suck at DU)
should have went sub 20 really, just couldn't wake the left leg up on the runs.
but no excesses
- cdowgs
- Posts: 277
- Joined: Fri Jun 19, 2009 10:45 am
Fri 15th Jan 10
by cdowgs » Fri Jan 15, 2010 9:40 pm
AM
2 Rounds of each Triplet
- 25 Box Jumps
- 35 Push Ups
- 45 Squats
Then
- 25 Swings @ 24/16Kg
- 35 Push Press
- 45 OHS @ 40/20Kg
-23:36-
PM
Elizabeth
21-15-9 reps, for time:
full squat Clean 60kg
Ring Dips
-11:45 Rx'd-
2 Rounds of each Triplet
- 25 Box Jumps
- 35 Push Ups
- 45 Squats
Then
- 25 Swings @ 24/16Kg
- 35 Push Press
- 45 OHS @ 40/20Kg
-23:36-
PM
Elizabeth
21-15-9 reps, for time:
full squat Clean 60kg
Ring Dips
-11:45 Rx'd-
- cdowgs
- Posts: 277
- Joined: Fri Jun 19, 2009 10:45 am
Sat 16th Jan 2010
by cdowgs » Sun Jan 17, 2010 8:14 pm
AM
Back Squat
3/3/3/3/3
90/100/105/110/115
PM
AMRAP 20mins of:
-6 HSPU
-6 med ball cleans
-12 KTE (knees to elbows)
-12 situps
-8 rounds,
-20:30-
Back Squat
3/3/3/3/3
90/100/105/110/115
PM
AMRAP 20mins of:
-6 HSPU
-6 med ball cleans
-12 KTE (knees to elbows)
-12 situps
-8 rounds,
-20:30-
- cdowgs
- Posts: 277
- Joined: Fri Jun 19, 2009 10:45 am
Mon 18th Jan 2010
by cdowgs » Mon Jan 18, 2010 1:22 pm
*Push Jerk
10/5/5/3/3/1
40/50/60/80/80/90(F)
3 rounds For time of
-4 muscle ups
then 2 round s of
-3 thrusters @
60kg
-6 clapping push upa
-9 Box Jumps
-10:34-
PM
TABATA 2000m
-8:51-
18 Rounds
10/5/5/3/3/1
40/50/60/80/80/90(F)
3 rounds For time of
-4 muscle ups
then 2 round s of
-3 thrusters @
60kg
-6 clapping push upa
-9 Box Jumps
-10:34-
PM
TABATA 2000m
-8:51-
18 Rounds
- cdowgs
- Posts: 277
- Joined: Fri Jun 19, 2009 10:45 am
Tue 19th Jan 2010
by cdowgs » Tue Jan 19, 2010 2:49 pm
AM
For time of:
-100 Squats
-9 SDLHP @40kg
-75 Squats
-15 SDLHP @40kg
-50 Squats
-21 SDLHP @40kg
-25 Squats
-7:26- Rx'd
PM
HILL REPEATS
For time of:
-100 Squats
-9 SDLHP @40kg
-75 Squats
-15 SDLHP @40kg
-50 Squats
-21 SDLHP @40kg
-25 Squats
-7:26- Rx'd
PM
HILL REPEATS
Last edited by cdowgs on Thu Jan 21, 2010 9:35 am, edited 1 time in total.
- cdowgs
- Posts: 277
- Joined: Fri Jun 19, 2009 10:45 am
Wed 20th Jan 2010
by cdowgs » Wed Jan 20, 2010 12:41 pm
AM
3 rounds for time od:
-6 rind dips (1 muscle up to start ring dips)
-3 squat cleans @60kg
-6 push jerks @60kg
-9 Box jumps
Run 200
-8:10-
PM
Angie
For Time of:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
-16:18-
3 rounds for time od:
-6 rind dips (1 muscle up to start ring dips)
-3 squat cleans @60kg
-6 push jerks @60kg
-9 Box jumps
Run 200
-8:10-
PM
Angie
For Time of:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
-16:18-
- cdowgs
- Posts: 277
- Joined: Fri Jun 19, 2009 10:45 am
Thurs 21 Jan 2010
by cdowgs » Thu Jan 21, 2010 9:41 am
AM
5 rounds for time of:
-2 muscle ups
-5 Dead lifts @120kg
-3 HSPU
-5 Burpees
Rest 1 minute between rounds
-10:37-
PM
HELEN
Run 4000
-21 KB Swing @24kg
-12 pull ups
-11 flat-
5 rounds for time of:
-2 muscle ups
-5 Dead lifts @120kg
-3 HSPU
-5 Burpees
Rest 1 minute between rounds
-10:37-
PM
HELEN
Run 4000
-21 KB Swing @24kg
-12 pull ups
-11 flat-
- cdowgs
- Posts: 277
- Joined: Fri Jun 19, 2009 10:45 am
Fri 22nd Jan 2010
by cdowgs » Fri Jan 22, 2010 9:15 am
AM
3 rounds for time:
-10 OHS @40kg/20kg
-20 Burpees
-30 Wall Ball Shots 11kg/5kg
-13:30 Rx'd-
pm
Max reps of:
Front Squats
60/50/40
-31/47/55-
3 rounds for time:
-10 OHS @40kg/20kg
-20 Burpees
-30 Wall Ball Shots 11kg/5kg
-13:30 Rx'd-
pm
Max reps of:
Front Squats
60/50/40
-31/47/55-
- cdowgs
- Posts: 277
- Joined: Fri Jun 19, 2009 10:45 am
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