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Lifting Ourselves and One Another

Monthly Archives: September 2010

Monday, September 20, 2010

A.  Front Squat and jerk  – 1.2 reps x 6 sets, rest 2:00

B.  Power Clean  – 2 reps x 6 sets, rest 2:00

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

Comments: 21

Sunday, September 19, 2010

21, 15, 9 rounds for time:

Jump over Box

Pull-ups

Coach’s notes:  Guys use 24″ and gals 18″ for jumps.  These are just like they sound, with a two foot take off jump over the prescribed box.  Land, turn around and jump back over.  Each time over counts as one.  Pull-ups are chin through vertical plane over bar.  Post time to complete to comments.

Comments: 17

Saturday, September 18, 2010

7 rounds for time:

20 Shoulder Press

20 Sit Ups

Coach’s notes:  Guys use 75 lbs and gals 45 lbs for shoulder press.  Post time to complete to comments.

Compare to September 22, 2009

Comments: 13

Friday, September 17, 2010

75 reps in as few sets as possible of:

OHS

Coach’s notes:  Guys use 95 lbs and gals 65 lbs.  Rest as needed between sets.  Post total time to complete as well as number of sets to comments. 

Compare to October 30, 2009

Comments: 24

Thursday, September 16, 2010

Hang Squat Clean – 2, 2, 2, 2, 1, 1, 1, 1, 1

 

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

Compare to June 24, 2010

Comments: 20

Wednesday, September 15, 2010

A.  3 rounds for time:

  Run 200 m

20 Box Jumps

B.  10-1 Chest to Bar Pull-up Ladder

Coach’s notes:  Guys and gals use 20″ for box jumps.  Post time for A and B to comments. 

Comments: 17

Tuesday, September 14, 2010

30, 20, 10 rep rounds fot time:

Knees to Elbows

SDLHP

Back Extension

Wallballs

OH Walking Lunges

Push Ups

DB Push Press

DB Hang Squat Clean

DB Deadlift

Coach’s notes:  Guys use 65 lbs for SDLHP, gals 45 lbs, 20 and 14 lbs for wallballs and OH walking lunges and 25 lbs and 15 lbs per hand for push press, hang squat clean and deadlift.  Post time to complete to comments.

Comapre to June 5, 2010

Comments: 26

Monday, September 13, 2010

8 rounds:

35 second Row

3:25 rest

Coach’s notes:  Post average power in watts for each row and body weight to comments.

Compare to April 23, 2010

Comments: 17

Sunday, September 12, 2010

“Gina”

5 rounds for time:

400 m Run

21 GHD Raise

12 OHS

Coach’s notes:  Guys use 95 lbs, gals 65 lbs for OHS.  Post time to complete to comments.

 

Comments: 15

Saturday, September 11, 2010

A.1.  Weighted Pull-up – 1 rep x 7 sets, rest 2:00

A.2. Snatch Grip Behind the Neck Push Jerk – 1 rep x 7 sets, rest 2:00

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

 

Comments: 5