Friday 12/30/11

Phil:

Bench Press (whatever I felt like)

3 rounds of 45 sec on, 30 sec off:
1-arm DB Hang Power Snatch, 50#
KB Swing, 2 pood
Burpees


Kiley:

CFE Bike:
5 x 5k, rest 5:00 between each.

OHS
3-3-3-1-1-1


For time:
10-9-8-7-6-5-4-3-2-1 reps of Power Cleans
1-2-3-4-5-6-7-8-9-10 reps of TTB
Posted by Kiley
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3 comments:

Kiley said...

Total time: 56:42
1-7:32
2-7:15
3-7:09
4-7:19
5-7:22
I increased the tension on each round, but tried to keep the pace the same. Clearly, I didn't, but it was a good goal.

December 30, 2011 at 9:34 AM
Kiley said...

OHS
33 x 5
63 x 3
83 x 3ish
93 x 1
103 x 1.5
108 x 1

Used 73# for metcon. That was a good weight...could possibly have done more, but it let me go unbroken on all but the set of 9. Time was 8:40. Brutal on the forearms.

December 30, 2011 at 2:52 PM
Phil said...

Bench Press
275 x 1
285 x 1
290 x 1 (PR)


Metcon
Sn: 22, 21, 21
Swings (used 70# DB): 22, 21, 21
Burpees: 14, 12, 15


I got to work out with Kris and Nate (at Peak North in Rockford). It was much fun :-).

January 21, 2012 at 9:25 AM

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