There is no free lunch.
Results take time, sacrifices must be made, and hard work is required.
But, in the end, your physical condition and abilities are all up to you.
Take responsibility.
Option A - STRENGTH
Warm Up-
400m run
Barbell Complex @ 45, 65, and 95
Work-
10 rounds, 10-1, of the following complex:
-Dead Lift
-Hang Power Clean
-Front Squat
-Pushpress / Jerk
10 @ 95lbs
9 @ 115lbs
8 @ 135lbs
7 @ 155lbs
6 @ 185lbs
5 @ 205lbs
4 @ 225lbs
3 @ 245lbs
2 @ 265lbs
1 @ 295lbs
Each lift is done as an individual movement. Hands do not leave the bar during the complex. Your score is the highest load reached per movement without breaking up the complex. Continue on with each movement until you break that movement. Rest as needed between complexes.
An example results could look like this:
--- Deadlift 295, Hang Power Clean 225, Front Squat 205, Pushpress / Jerk 185
Option B - SPEED
Warm Up-
5, 4, 3, 2, 1 of:
Situps
Double Unders
Pushups
Box Jumps @ 24"
Back Squats @ 45, 95, 135, 185, 205
Work-
4 Rounds, 9-7-5-3, for time of:
Situps x 5 (45-35-25-15)
Double Unders x 4 (36-28-20-12)
Pushups x 3 (27-21-15-9)
Box Jumps @ 24" x 2 (18-14-10-6)
Back Squats x 1 @ 185lbs
Score is time
Post results to comments and remember -
SCALE ALL WORK AS NEEDED!
Option C, for the 5p session.
ReplyDelete10, 8, 6, 4, 2
Benchpress (155, 175, 195, 215, 225) Scale as needed
Row 500M between sets
Set 1 look looks like bench 155, row 500, no rest between sets or movements other than getting weight added. Score is calories on rower. No time element.
Had to change option B a little...
ReplyDelete10-15-10-5 of:
bw squats
situps
box jumps @ 24"
double unders
400m run
Clint: 16:54
Jake: 19:21
Today was an example of how working out with a group keeps a person going. I had called Jake Tuesday night to talk him into Wednesday's workout and was surprised when he agreed to come out. Then after that workout he agreed to workout today if I did. Then this afternoon it was looking like he wasn't going to make it and I was not there mentally to workout. Then, right when I had decided to leave, he sent me a text saying he wanted to workout. Then, I had no choice. It was funny how he became my reason for doing something as I was his earlier in the week. Accountability is nice.
Round 1 was 20 reps, not 10 like I posted
ReplyDeleteCongrats Dar and Kiri
ReplyDeleteOption A
ReplyDelete10 X 95# deadlift, clean, front squat, pushpress
9 X 115#
8 X 135#
7 X 155# broke on 6 front squat
lost everything after that
so I finished with deadlift
6 X 225
5 X 245
4 X 275
3 X 305
2 X 345
stopped there legs were shot
Michelle
Amrap 20mins
5 X box jumps 20"
10 X kb swings 35#
15 X body squats
20 X jump rope
400m run
4 rounds complete 20:05
Option C: 135x10, 155x8, 175x6, 205x4, 135x10
ReplyDeleterow 500m for calories: 40, 36, 36, 36, 35
*hand couldn't take the heavier weight, c2 almost got the better of me. Overall good workout.