Press
3 x 3
Back Squat
3 x 5
Press
162.5 x 3 x 5 (did 5 sets instead of 3)
BS
365 x 5 x 2
365 x 7
Showing posts with label crushing helen. Show all posts
Showing posts with label crushing helen. Show all posts
Monday 09/12/11
Phil:
Deadlift
1 x 5+
"Crushing Helen"
8 rounds for time of:
100 yd. sprint
8 KB Swings, 2 pd/1 pd
5 Plyo Push-ups
Perform a plyo push-up by placing one hand on a 45# bumper plate and the other on the ground, perform an explosive push-up that allows you to transition the hand on the ground to the hand on the plate and vice versa.
Deadlift
1 x 5+
"Crushing Helen"
8 rounds for time of:
100 yd. sprint
8 KB Swings, 2 pd/1 pd
5 Plyo Push-ups
Perform a plyo push-up by placing one hand on a 45# bumper plate and the other on the ground, perform an explosive push-up that allows you to transition the hand on the ground to the hand on the plate and vice versa.
Wednesday 07/13/11
Phil:
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
"Crushing Helen"
8 rounds for time of:
100 yd. sprint
8 KB Swings, 2 pd/1 pd
5 Plyo Push-ups
Perform a plyo push-up by placing one hand on a 45# bumper plate and the other on the ground, perform an explosive push-up that allows you to transition the hand on the ground to the hand on the plate and vice versa.
Kiley:
CFE Run:
2 x 1 mile, rest 3 minutes between intervals
2 x 800m, rest 2 minutes between intervals
2 x 400m, rest 90 seconds between intervals
Rest 3-5 minutes
1 mile TT, rest 3 minutes
2 x 800m, holding 1 mile TT pace - 5 seconds pace, rest 2 minutes
2 x 400m, holding 1 mile TT pace - 10 seconds pace
4 RFT of:
10 Ball slams, 10"
10 KTE
10 SDHP, 53#
10 Wallballs, 14"
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
"Crushing Helen"
8 rounds for time of:
100 yd. sprint
8 KB Swings, 2 pd/1 pd
5 Plyo Push-ups
Perform a plyo push-up by placing one hand on a 45# bumper plate and the other on the ground, perform an explosive push-up that allows you to transition the hand on the ground to the hand on the plate and vice versa.
Kiley:
CFE Run:
2 x 1 mile, rest 3 minutes between intervals
2 x 800m, rest 2 minutes between intervals
2 x 400m, rest 90 seconds between intervals
Rest 3-5 minutes
1 mile TT, rest 3 minutes
2 x 800m, holding 1 mile TT pace - 5 seconds pace, rest 2 minutes
2 x 400m, holding 1 mile TT pace - 10 seconds pace
4 RFT of:
10 Ball slams, 10"
10 KTE
10 SDHP, 53#
10 Wallballs, 14"
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