Monday 08/23/10

Phil:

Clean and Jerk
Heavy Single


Snatch
75% x 1 x 5


CFE HW - Week 3, Day 2


3 rounds for time of:
3 Hill Sprints
5 Tire Flips, Papa Bear
15 Push-ups (feet on tire)
After 3rd round - roll tire uphill to the end of the curb.


Kiley:

20 minute AMRAP of:
5 Thrusters, 65#
7 Hang Power Clean, 65#
10 SDHP, 65#

Running Drills
Posted by Phil
Labels: , , , ,

3 comments:

Kiley said...

7 full rounds, plus 5 thrusters and 5 cleans.

I did this at Urban. I'm seriously considering buying my own set of weights. It's so frustrating.

August 23, 2010 at 3:36 PM
chris said...

30-25-20-15-10-5
Burpees
24" box jumps
KTE (subbed leg raises)

28:42

August 23, 2010 at 8:48 PM
Phil said...

Clean and Jerk - heavy single
185-1
205-1
215-1
225-1
235-f(c)
235-1

The jerk was pressed out a bit on the 235 lift - today the jerks were kind of weak. Then again, the cleans weren't all that hot either.

Snatch
145-1
160 x 1 x 5 EMOM


Then CFE homework - Week 3, Day 1.

I had wanted to flip some tires for a few days now, so I did the following:

3 rounds for time of:
3 Hill Sprints
5 Tire Flips, Papa Bear
15 Push-ups (feet on tire)
After 3rd round - roll tire uphill to the end of the curb.

5:48

Some notes (my notebook has the rest):
1. The tire flips were all going uphill (in the back alley as usual), starting at at the NE corner of the school (technically the concrete seam just east of that corner).
2. All hill sprints started and ended in that concrete section, so as the tire progressed uphill, I ran back to that section each time to keep the hill sprints consistent.

To program this for a group, I'd have the hill sprints be from wherever the tire is at - just touch the tire at the beginning and end of each sprint.

August 23, 2010 at 11:44 PM

Post a Comment

Subscribe to: Post Comments (Atom)