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Lifting Ourselves and One Another

Monthly Archives: January 2011

Monday, January 31, 2011

5 rounds for times:

Row 350 m

15 Ring Dips

30 Alternating KB Swings – 1.5/1.0 pood

Rest 2:30

Coach’s notes:  Post time(s) per set and total time to comments.

Comments: 22

Sunday, January 30, 2011

Barbell Thruster on the minute

Coach’s notes:  Post rounds and reps completed. Guys use 95 lbs, gals 65 lbs.

Comments: 11

Saturday, January 29, 2011

A1.  Single Leg DB Split Squat – 8-12 reps @ 3010 x 3 sets, rest 60 seconds

A2.  DB Powell Raise – 8-12 reps @ 3010 x 3 sets, rest 60 seconds

B1.  Alternating Pistols – 15-30 reps x 4 sets, rest 60 seconds

B2.  L- Pull-ups – 5-8 reps @ 3111 x 4 sets, rest 60 seconds

Coach’s notes:  Post loads for sets in A1 and A2 and reps for sets in B1 and B2 to comments.

Comments: 6

Friday, January 28, 2011

21,15,9 rep rounds for time:
 
Power Snatch
SDLHP
 
Coachs notes:  Guys use 95# and gals 65# for both movements.  Post time to complete to comments.
Comments: 20

Thursday, January 27, 2011

1 Round for time:
 
15 Ring Push-ups
25 Knees to Elbows
50 DB Deadlift – 50#/30#/hand
75 Jumping Pull-ups
50 Back Extensions
25 Chest To Bar Pull-ups
15 Ring Push-ups
 
Coachs notes:  Post time to complete to comments.
A slideshow has been posted of the Leadership as rx’d India trip to the Sri Ram Ashram orphanage.  Click here to view.
Comments: 24

Wednesday, January 26, 2011

2 rounds for time:

30 Wallballs – 20#/14#

60 Double Unders

20 Wallballs

40 Double Unders

10 Wallballs

20 Double Unders

Coach’s notes:  Post time to complete to comments.

Comments: 17

Tuesday, January 25, 2011

5 rounds for load:

 

10 Power Clean

1 Push Press (to back)

15 Walking Lunges

Rest 3:00

 

Coach’s notes:  Post loads for all sets to comments.

 

Compare to October 16, 2010

 

Comments: 21

Monday, January 24, 2011

A.  Row 500m

B.  75 Burpees for time.

C.  50 GHD Sit-ups

 

Coach’s notes:  Perform in any order and rest as needed between sets.  Post results and order to comments.

 

Comments: 28

Sunday, January 23, 2011

Clean – 1, 1, 1, 1, 1, 1, 1, 1, 1

 

Coach’s notes:  Post loads for all sets to comments.

 

Comments: 12

Saturday, January 22, 2011

5 Rounds for time(s):

 

Row 300m

25 Box Jumps – 24”/20”

Rest 2:00

 

Coach’s notes:  Post time for each round and total time to comments.

 

Compare to December 7, 2010 

 

Comments: 5