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Lifting Ourselves and One Another

Monthly Archives: February 2013

Thursday, February 28, 2013

3 rounds for time:

Row 500 m

50 Sit-ups

50 KB Swings – 1.5/1.0 pood

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

Compare to December 18, 2012

Comments: 24

Wednesday, February 27, 2013

Hang Clean – 3, 3, 3, 3, 3, 3, rest as neeed

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

Comments: 23

Tuesday, February 26, 2013

Alternating on the minute for 20 minutes:

15 Wallballs – 20#/14#

20 Box Jumps – 24”/20”

Coach’s notes: Post rounds and reps completed to comments.

Comments: 32

Monday, February 25, 2013

A1. Bench Press – 5 reps X 5 sets, rest 2:00

A2. Alternating Single Arm DB Snatch – 10 reps (5 per side) X 5 sets, rest 2:00

Coach’s notes: Increase load per set in both movements and post loads for all to comments.

Comments: 24

Sunday, February 24, 2013

A.  Clean and Jerk –  work to a heavy 3 RM touch and go.

B.  AMRAP in 9 minutes:

Clean and Jerk – use 80% of your 3 RM touch and go from A.

Plus

5 Strict Pull-ups every minute

Coach’s notes:  Post load for A and reps completed for B to comments.

Comments: 21

Saturday, February 23, 2013

A.  Row 500 m

Compare to February 3, 2013

B.  100 Box Jumps – 20″ for all

Compare to December 16, 2012

C.  75 Knees to Elbows

Coach’s notes:  Post results for each set to comments.  Complete in any order.

Comments: 12

Friday, February 22, 2013

5 rounds for time(s):
15 KB SDLHP – 2.0/1.5 pood
25 Push Press – 35#/20#/hand
35 Switch Lunges
45 Double Unders
Rest 90 seconds
Coach’s notes:  Post times per round and total working time to comments.
Comments: 20

Thursday, February 21, 2013

Back Squat – 1, 1, 1, 1, 1, 1, 1, rest as needed

Coach’s notes:  Post loads for all sets to comments. Note – if the crease of your hip does not drop below the top of your knee, the lift does not count as a squat. There are no points for partial lifts!!

Compare to September 27, 2012

Comments: 34

Wednesday, February 20, 2013

5 rounds for time:

15 Push ups with hand release

15 Pull-ups

15 Squat Cleans – 95#/65#

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

Comments: 24

Tuesday, February 19, 2013

A.  Snatch/OHS/BTN Split Jerk – 1.2.3 x 7 sets, rest 3-4 minutes

Coach’s notes:  Post loads per set to comments.  BTN = Behind the Neck

Compare to February 26, 2012

Comments: 24