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Lifting Ourselves and One Another

Monthly Archives: October 2007

Wednesday, October 31, 2007

Halloween Pukie - Happy Halloween!

 

1 round for time:

1 km row

21 Handstand Push-ups (HSPU)

750m row

15 HSPU

500m row

9 HSPU

Coach’s notes:  If you cannot perform HSPU’s work on the eccentric or lowering part of the motion (i.e. kick up to the wall and lower yourself under control until your head touches or comes as close as you can to the floor.  Drop you feet to the floor, then kick back up and repeat).  Post time to comments.

Comments: 1

Tuesday, October 30, 2007

 

Squats on the minute.

Coach’s notes:  For this workout use an empty bar (45lbs.) and perform 1 back squat in the first minute, 2 back squats in the second minute, 3 in the third, etc. until you cannot make the required repetitions in the minute.  Post number of minutes to comments.

Comments: 1

Monday, October 29, 2007

Nancy

 

1 round for time:

10 pull-ups/30 knees to elbows

15 pull-ups/25 knees to elbows

20 pull-ups/20 knees to elbows

25 pull-ups/15 knees to elbows

30 pull-ups/10 knees to elbows

Coach’s notes:  If you cannot do this many pull-ups, perform band or machine assisted pull-ups.  Knees to elbows only count if the thigh moves to at least parallel with the floor, however, knees physically touching the elbows is preferred.  Post time to comments.

Comments: 1

August 2007

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September 2007

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Sunday, October 28, 2007

Leighanne

 

For Loads:

Shoulder Press – 1,1,1,1,1

Push Press – 2,2,2,2,2

Push Jerk – 3,3,3,3,3

Coach’s notes:  The goal here is to determine your 1 repetition maximum shoulder press, your maximum 2 repetition push press and your maximum 3 repetition push jerk.  Post maximum loads for each to comments.

No Comments

Saturday, October 27, 2007

Kathleen

 

10 km run

Coach’s notes:  Post time to comments.

No Comments

Friday, October 26, 2007

OPT Challenge Hopper video – click here

Lauren back squat 

 

30 Power Snatch for time:

 

Coach’s notes:  Recommended weight is 115lbs. for guys and 65lbs. for gals.  Post time to comments.  If you are unfamiliar with this movement, practice technically with a dowel or very light load. 

No Comments

Thursday, October 25, 2007

Kari

4 rounds for time:

Row 400m

30 barbell deadlift

 

Coach’s notes:  Guys use 155lbs for the the deadlift  and gals 95lbs or scale as required.  Post time to comments.

 

No Comments

Wednesday, October 24, 2007

 

1 round for time:

 

50 Wallballs

50 Sit-ups

50 Box jumps

50 Back extensions

50 Double unders

50 Barbell push press

50 Walking lunges

50 Chest to floor burpies

50 Sumo Deadlift High Pull

50 Kettlebell (KB) swings

Coach’s notes:  Guys use a 45lb barbell and gals a 30lb barbell for push press and Sumo deadlift high pull.  KB weight is 55lb for guys and 35 lbs for gals.  Box jump height is 24″ for guys and 15″ for gals.  Wallball weight is 20lbs for guys and 12lbs for gals or scale any and/or all exercises as required.  Check the Exercise Demos link to review any movements and post time to comments.

No Comments