Motive Power

5/24/13

Fri, 24 May 2013 17:03:06 -0400

5 x 12 dumbbell lunges with 50# DBs
2.0 miles of track intervals - 1.0 fast run / 0.5 walk / 0.5 jog total

5/23/13

Fri, 24 May 2013 17:01:46 -0400

“Jackie”

5 RFT:

20 x 45# Pendlay rows (subbed for a total 1000m row)
10 x 45# thrusters
6 pull-ups

19:50

3x:

0:45 plank
10 burpees
2:00 hamstring/hip stretch

5/21/13

Fri, 24 May 2013 16:44:51 -0400

“Omar”

for time:

30 x 65# thrusters
35 burpees
20 x 65# thrusters
25 burpees
10 x 65# thrusters
15 burpees

31:04

peacepax: Graciella and Priscila

Tue, 21 May 2013 14:00:56 -0400

peacepax:

Graciella and Priscila

5/20/12

Mon, 20 May 2013 22:00:56 -0400

“Helen”

3 RFT:

400m run
33 x 35# kettlebell swing (subbed for 21 x 55#)
12 pull-ups

30:32

3x:

10 burpees
2:00 stretch

5/18/13

Mon, 20 May 2013 21:59:08 -0400

3.2-mile run

5/17/13

Mon, 20 May 2013 21:58:50 -0400

deadlifts:

warm-up: 2 x 130#
5 x 4 x 210#

snatches:

3 x 4 x 70#

4” deficit deadlifts:

3 x 4 x 190#

5/15/13

Mon, 20 May 2013 21:57:43 -0400

pull-ups:

4 x 8

overhead press:

5 x 4 x 90#

clean & jerk:

3 x 4 x 100#

buffyshot: @wwwlindadurbessoncom: Never let how far you are...

Mon, 20 May 2013 18:01:11 -0400

buffyshot:

@wwwlindadurbessoncom: Never let how far you are from your goal discourage you! If you stop thinking about how far you are and just start moving, suddenly your looking in the mirror at progress rather then regret…. Lets get moving today!!!! It’s a new day!

5/14/13

Tue, 14 May 2013 19:13:00 -0400

repackaged “Brehm”

5 RFT:

10 chin-ups (subbed/scaled for 2 15’ rope climbs)
4 x 160# back squats
6 handstand push-ups
12 x 35# sumo deadlift high-pulls (subbed for 8 kcal row)

36:03

3x:

10 burpees
2:00 stretch

5/13/13

Mon, 13 May 2013 19:35:17 -0400

back squats:

warm-up: 2 x 130#, 1 x 180#
5 x 4 x 190#

front squats:

3 x 4 x 150#

ring dips:

4 x 4

3x:

10 burpees
2:00 stretch

5/11/13

Mon, 13 May 2013 19:34:09 -0400

3.2-mile hill run

5/10/13

Mon, 13 May 2013 19:33:51 -0400

deadlift:

warm-up: 2 x 130#, 1 x 200#
5 x 4 x 210#

snatch:

warm-up: 2 x 60#
3 x 4 x 70#

deficit deads:

3 4 x 190#

5/8/13

Mon, 13 May 2013 19:32:43 -0400

pull-ups:

4 x 8

overhead press:

5 x 4 x 90#

clean & jerk:

3 x 4 x 100#

3x:

10 burpees
2:00 stretch

5/7/13

Tue, 07 May 2013 19:21:19 -0400

8:00 AMRAP

8 x 115# front squat
8 ring dips
8 pull-ups

1 round + 8 front squats + 8 ring dips

6:00 AMRAP

6 x 115# Pendlay row (too heavy! I used momentum to cheat bad on these guys)
6 sit-ups
6 x 35# kettlebell swings

4 rounds

4:00 AMRAP

4 x 115# hang clean
4 handstand push-ups
4 burpees

1 round + 1 hang clean (+ 2 HSPUs that were too ugly to count for reps)

+ 2:00 of accumulated planking (broken down into 3 shorter planks as my shoulders were fried)

5/6/13

Mon, 06 May 2013 19:20:07 -0400

back squat:

5 x 4 x 190#

front squat:

3 x 4 x 150#

ring dips:

4 x 4

3x:

10 burpees
2:00 stretch

5/3/13

Mon, 06 May 2013 19:19:17 -0400

10 x fast-paced hill repeats

~1.0 mile jog

5/2/13

Thu, 02 May 2013 18:58:54 -0400

20:00 AMRAP

2 L-pullups (knees bent)
10 push-ups
15 x 35# kettlebell swings

7 rounds + 2 pull-ups + 10 push-ups + 5 KB swings in time

4/29/13 + 4/30/13

Thu, 02 May 2013 18:57:34 -0400

20 x 20, for time:

20 x 12# wall balls
20 sit-ups
20 x 26” box jumps
20 push-ups
20 x 95# clean
40 single-unders
20 x 65# thrusters
20 pull-ups
20 x 65# overhead squat
20 x 35# kettlebell swings
20 x 65# push press
20 ring dips
20 x 95# sumo deadlift high pull
20 burpees
20 good mornings
20 x 95# back squat
20 knees-to-elbows
20 x 95# front squat
20 walking lunge steps
20 x 95# deadlift

I was tired and I just wasn’t feeling much of a workout Monday, so I happily split this guy up into two sessions - this is a (half-assed) deloading week anyway. Sets #1 - 8 on Monday, #9 - 20 on Tuesday.

4/27/13

Thu, 02 May 2013 18:52:09 -0400

“Klepto” (re-partitioned)

4 RFT:

27 x 26” box jumps
20 burpees
11 x 100# squat cleans

1:00:38