Michelle P. lends new meaning to the term “head to head”…
Back Squat:
7-7-7
These should be straight sets across.
Fran (compare with 110212 or 030313)
21-15-9 Reps for time:
Thruster (95/63)
Pull-ups
Post thoughts and times to “comments”.
Author Archive
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T. Quinn • May 29, 2013
Wednesday – 053013 – Back Squat, Fran…
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T. Quinn • May 29, 2013
Wednesday – 052913 – Power Snatch, Annie…
Some folks getting after it…
Power Snatch:
5-5-5-5-5
(touch-and-go)
Annie (compare with 080312)
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
Post thoughts and times to “comments”.
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T. Quinn • May 27, 2013
Tuesday – 052813 – Deadlift, Run…
Memorial Day Murph. Heat one of three…
Deadlift:
3-3
For time:
30 Deadlifts (225/163)
800 M Run
20 Deadlifts (225/163)
400 M Run
10 Deadlifts (225/163)
200 M Run
Post thoughts and times to “comments”.
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T. Quinn • May 26, 2013
Monday – 052713 – Memorial Day Murph…
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005
For time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
If you have a 25# weight vest, wear it. If you have a sandbag, medicine balls, bumper plates, backpacks etc., cary them.
Partition reps any way you wish so long as the workout begins and ends with a one mile run.
Post thoughts and times to “comments”.
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T. Quinn • May 25, 2013
Sunday – 052613 – KB Swings, Box Jumps…
Tara F…
Death By “Death By”
Alternating minutes:
KB Swings (72/53)
Box Jumps (32/28)
With a continuously running clock, do one KB swing the first minute, two box jumps the second minute, three KB swings the third minute, four box jumps the fourth minute, and so on and so forth until you are unable to complete the designated number of reps in the one-minute window. When you reach failure on one movement, continue onwards up the ladder using the other movement only until you fail once more.
Post thoughts and total reps to “comments”.
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T. Quinn • May 24, 2013
Saturday – 052513 – Broad Jumps, Run…
Breaking the plane…
For Maximum Distance:
3 Standing Broad Jumps
Take as many sets as desired. Jumps can be strung together or reloaded each time.
3 Efforts, each for time:
800 M Run
Post thoughts and times to “comments”.
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T. Quinn • May 23, 2013
Friday – 052413 – TTB, Wall-climbs, Double-unders…
Cooooooool…
3 Rounds for time:
30 TTB
12 Wall-climbs
100 Double-unders
The finish position on a wall-climb comes when the athlete has walked their way far enough up the wall that their stomach is flat against it. Descents can be quick, but should always be under control.
Post thoughts and times to “comments”.
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T. Quinn • May 22, 2013
Thursday – 052313 – Squat, Power Clean, Muscle-up…
Art…
Squat:
10-10-10
Most athletes should plan to use between 73 and 78 percent of their 1RM.
9-6-3 Reps for time:
Power Clean (225/163)
Muscle-ups
Post thoughts and times to “comments”.
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T. Quinn • May 21, 2013
Wednesday – 052213 – Tabata Holds, Row, KB Snatch, KB Clean, KB Swings…
…
20 seconds on, 10 seconds off, for 10 intervals:
Tabata BB Hold (185/133)
In teams of two:
400 M Row/Max Effort KB Swings
400 M Row/Max Effort KB Snatches (alternate arms)
400 M Row/Max Effort Hang Cleans (alternate arms)
(53/35)
Athlete one will start with the row. Athlete two will start with KB swings. The two will switch when athlete one has completed the row. The team will work their way through the three couplets following this same format until both partners have completed three 400 M Row efforts.
Post thoughts, and total reps completed to “comments”.
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T. Quinn • May 20, 2013
Tuesday – 052113 – Clusters, Running…
Dom L raising the bar…
5 Rounds, each for time:
15 Clusters (115/83)
400 M Run
Rest precisely 2 minutes between efforts.
Post thoughts and slowest times to “comments”.
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