Cleans: Barbell, dumbell, Med Ball
Red plates, 20#, 20#
1 minute clean, 1 minute rest… next type of clean. 4 rounds
14 17 14, 11 15 14, 10 15 12, 12 14 15// 163
April 11th, 2009 - motokris
ran the 400m at CFC x 4 for 1 mile total… 6:28. time ok considering the number of times i had to turn around 180 degrees
April 12th, 2009 - Elis W.
Thanks James for the excellent coaching :
Cleans: barbell 57#/DB 20#/med ball 14#
15 17 23 15 16 24 15 16 21 16 17 24= 291
April 12th, 2009 - MLandD
D BB-2 x 5kg; DB 25, MB 20
16 18 21 16 15 19 13 15 18 15 16 17 = 199
Thanks James and Ali for great coaching and encouragement!
April 12th, 2009 - Amy
3 rounds – 1 min on, 1 min rest:
DB Hang Clean Thrusters at 10#/arm
17/17/17
Row 1K
3 rounds – 1 min on, 1 min rest:
DB Hang Clean Thrusters at 10#/arm
19/14/16
April 12th, 2009 - no_excuses
?Michael, I think – 3 rds 800 m run, 50 GHBE, 50 Situps, 26:__
BE’s killed me this time.
April 12th, 2009 - Katrin
4 rounds for reps of
1 min. barbell cleans, 1 min. rest, 1 min. DB cleans, 1 min. rest, 1 min. Med ball cleans, 1 min. rest
used 22# barbell, 10# DB / hand, 12# med ball
12/13/11/9/12/12/8/12/12/10/12/12 total 135
Cleans: Barbell, dumbell, Med Ball
Red plates, 20#, 20#
1 minute clean, 1 minute rest… next type of clean. 4 rounds
14 17 14, 11 15 14, 10 15 12, 12 14 15// 163
ran the 400m at CFC x 4 for 1 mile total… 6:28. time ok considering the number of times i had to turn around 180 degrees
Thanks James for the excellent coaching :
Cleans: barbell 57#/DB 20#/med ball 14#
15 17 23 15 16 24 15 16 21 16 17 24= 291
D BB-2 x 5kg; DB 25, MB 20
16 18 21 16 15 19 13 15 18 15 16 17 = 199
Thanks James and Ali for great coaching and encouragement!
3 rounds – 1 min on, 1 min rest:
DB Hang Clean Thrusters at 10#/arm
17/17/17
Row 1K
3 rounds – 1 min on, 1 min rest:
DB Hang Clean Thrusters at 10#/arm
19/14/16
?Michael, I think – 3 rds 800 m run, 50 GHBE, 50 Situps, 26:__
BE’s killed me this time.
4 rounds for reps of
1 min. barbell cleans, 1 min. rest, 1 min. DB cleans, 1 min. rest, 1 min. Med ball cleans, 1 min. rest
used 22# barbell, 10# DB / hand, 12# med ball
12/13/11/9/12/12/8/12/12/10/12/12 total 135
7:11
May 18, 2008 – 6:48