DER LIFTINSCHTEINrest or lift and carry practice.
Tuesday'Eva'Run 800 meter70 lb dumbbell swing x30Kipping pull up x305 roundsDan-47:35 RxPete-48:38 RxJoe-45:49 (60 lb db first round, 40 lb KB after)Peter ran too far, Kaya's puppy ate a mouse which led to stall for both Joe and I, but it got done and next time there...
This week
Sunday was a rest day, a good layoff and set up for the week. MondayDeadlift x5Burpee x105 rounds for time. Pete-4:20 @225Dan -5:39 @225Pete-Olympic Lift practiceDan-Bench Press 10, 8, 6, 4, 2, 4, 6TuesdaySplit snatchSeven rounds of one rep maxPete165, 175, 185, 200,...
12/13/2008 RouteFind more Runs in Miami, FloridaOne kilometer path in morningside park. I know, i know...it says .97, but the html code won't loop it. Anyway, aimed for 45 minutes. It's nice to run this distance in a park on grass but also with a marker so you can...
Weighted Pull Ups 11amBodyweight slow as possible x540 lb. KB x570 lb. (40 and 30 KB) x280 lb. (40, 30kb, 10 lb plate) x295 lb. (40, 30kb, 2x10 lb plate, 5 lb plate) x190 lb. (40, 30kb, 2x10 lb plate) x1Last two got stuck half way through the rep, had a light spot to...
Tuesday'Annie'50-40-30-20-10Jump rope double undersSit upJoseph 7:40Peter 9:59Dan 11:59I liked this one. I had never hit more than three double unders in a row. Hit the set of 30. Gonna work these. Before this did bench press for fun.45 x12, 135 x12, 205 x1 (up too...
100 squats2 muscle ups80 squats4 muscle ups60 squats6 muscle ups40 squats8 muscle ups20 squats10 muscle upsDan 20:49Joe 30:17Pete 24:46 (3 rep penalty)Tina 28:49 (bar dips, ring pull x3 for each MU)
50 lb DB10 walking lunges15 overhead swings5 rounds for timeDan 4:00Pete 4:38Joe 4:41Tina 5:45 (30 lb db)Rest two minutesJump rope to 100 reps, others hold plankthree roundsRest two minutes50 burpeesDan and Pete 3:00Joe 4:37Great conditioning workout
Wednesday"Fran"Rx95 lb thrusterpull up21-15-9Dan-5:56Pete-6:12 Joe-7:12 (75lb)Tuesday1 Kilometer run repeats (three rounds) 1:1 work/rest ratioHold 5k goal time throughoutDan-3:40, 3:25, 3:22Pete-4:04, 4:01, 4:11
FridayREST AND DIGEST.SaturdayClimb trees in the hotel parking lot and do pull ups from the highest possible branch, have girlfriend pretend she is not with you while child screams "Daddy, get down!!!", follow with random walking around theme park.SundayDan10 push...