Thursday, March 18, 2010


WARMUP
30 push ups
30 squats
20 pull ups
20 dips

WOD
"Jackie"
1000 m row
50 thrusters, 35# (will use at least 45# next time)
30 pull-ups

Wednesday, March 17, 2010

"AMRAP 20 MINS"


WARM-UP:
50 steps, walking lunge (30# ball overhead)
planks (front, elevated 24") 1:30
(side) L 1:00 R 1:00
single-leg thrusts 20/side
deep calf-raises 50/side



WORKOUT:
AMRAP 20 mins*
5 pull-ups
10 push-ups
15 jumping squats
20 glute-ham sit-ups


*as many rounds as possible in 20 minutes

Monday, March 15, 2010

Glute Ham Developer Exercises

Ghdbackext

Hip Extensions on GHD: Set up so that the pelvis is clear of the pads, and without any movement in the torso, extend and flex at the hip only. Lumbar curve/torso stays rigid. Torso starts perpendicular to the floor. Torso finishes parallel to floor. Keep it a slow, controlled movement.

Back Extensions on GHD: Set up so that the pelvis is trapped on the pads, and without any movement in the hip, extend and flex at the trunk only. Torso finishes parallel to floor.

Hip/Back Extensions on GHD: Set up so that the pelvis is clear of the pads, and in a wave of contraction starting from the hip and moving up through the back rise to horizontal or “snake up”one vertebrae at a time from low back to neck. Torso finishes parallel to floor. Keep it a slow and controlled movement.

KB Swings/Squats/Pushpress/Burpees


WARMUP:
25 calf-raises
1:00 (accumulated) L-sit holds
50 knees to elbows
50 double unders
50 glute-ham situps
25 back extensions

WOD:
One Round for Time--
100 kettlebell swings (1 pood)
75 jumping squats
50 pushpress (65#)
5 burpees

Wednesday, March 10, 2010

My First 5K in a LONG time...

...and I'm already hooked on running again!

WOD
5K

"COOLDOWN"
30 jumping squats
30 pushups
30 KB swings, 1.5 pood
30 knees to elbows
50 situps

Monday, March 8, 2010

Last Week's Exercise of Choice:

Now...I must resume REAL workouts! Training runs are in the forecast for this month...

WARM-UP
1000 m row
2:00 elevated front plank
50 situps
50 steps walking lunge, 25# overhead
3x15 knees to elbows

STRENGTH
Deadlift 5-5-5 (60/70/75% PR)
140-150-160

WOD
Fran
21-15-9
Thrusters, 65#
Pull-ups

(attempted kipping pullups, but resorted to jumping, due to jammed thumb--slight ski injury)