Monday December 15 2014: We played badminton

Day 69 Friday December 12
Warm-up:
Bar complex day is here! Warm up thoroughly…...
■2 min run
■3 min skip
■4 min active warm up: hips and shoulders, full ROM, prepare for ALL phases of the complex
■Rollers, bands, stretch as necessary

Prep:
■Light reps of deadlift, hang clean, push press, front squat. Concentrate on the transition between the 4 lifts. Ask for help if you need it.
■Get a trustworthy spotter who will help and encourage you.

The 9 Minute Bar Complex
Max weight: 135. Min weight: 35. Any increment between is fair game. Complete as many rounds of the following as possible in 9 minutes:
■5 deadlift
■5 hang clean
■3 push press
■3 front squat
**NOTE: You may NOT put the bar down except the touch for the deadlifts. If you put the bar down, you must “pay” 5 burpees to pick it back up again.
***NOTE #2: My advice is to do this with a partner and split the workout into EITHER 3 sets of 3 minutes or 2 sets of 4:30. Partners: your job is to SPOT YOUR PARTNER PROPERLY!! Encourage each other. This is no picnic!
Finish with: 50 jacks, 50 crunches, 50 mountain climbers
WOD:350 lb leg press 2 sets of 10 (7500 lb total)
streches
50 air squats
30 push ups
75 crucnhes

Day 68 Thursday December 11
Warm up:
■Run 2 minutes. Seriously. Two minutes. Not less please. (In Gym)
■Skip: minimum 1 minute. Include at least 10 DUs....
■Squat walk + squat hop 10m
■Inchworms 10m back
■Shoulder ROM, openers, bands
■Stretch, rollers, bands as necessary.

Strength component: bench press
■3 x 8 @ ~75% 3RM
■Between sets: 5 pull ups and 10 empty bar shoulder shrugs
Leg Work
Complete 3 rounds of the following. Recommended rest is 1 minute. Take more if you need it.
■20 front squats (add empty bar if you want)
■30 lunge steps
■30 calf raises
■20 (wide stance) squats
■50 jumping jacks
■50 second wall sit
Finisher: 100 crunches + 10 AbMat sit ups (as difficult a version as you can)

WOD: 40 push ups

1 minute 30 second plank

30 sit ups

30 lb arm curls 3 sets of 10 (900 lb total)

 
 

Wednesday 10th December

SNOW DAY!!!!!!

Tuesday December 9th

Warm up:...
■Run and or skip until HR > 120. Minimum one minute run and one minute stretch.
■Mobility: hip openers, squat walk and hop, leg swings + shoulder ROM, posterior deltoid with bands, partner shoulder stretch
■Stretch, bands, rollers as necessary

Strength component: Bench, Squats, Thrusters
■3 x 12 @ ~50-60% 3RM
■Between sets: 3 pull ups, 3 crunches
Reverse BW Pyramid
Complete the following, chip it if necessary: only one round
■50 sit ups
■40 push ups
■30 box jumps
■20 pull ups
■10 triceps dips
■40 sit ups
■30 sit ups
■20 box jumps
■10 pull ups
■30 sit ups
■20 push ups
■10 box step ups
■20 sit ups
■10 push ups
■10 sit ups
Your Personal WOD: 25 lb arm curls 2 sets of 10 (500lb per arm)
110 lb bench press 2 sets of 10 ( 2200 lb total)
15 sets of stairs
15 pull ups
renagade rows 30 lb 2 sets of 10 (3000 lb total)

Tuesday December 2 2014: I was attending the basket ball game so i only stayed until 1:15 so i did my own warm up : 10 sets of stairs'
30 mountain climbers
20 push ups
streches

Monday December 1 2014:Warm Up:
■Skip 2 minutes
■6 sets of stairs
■5 inchworms
■10m squat walk + 10m squat hop
■Stretch, bands, rollers as necessary
Strength Component: Deadlift
■1 warm up set at 30-40% of max (light)
■3 x 10 deadlift @ <50% of max (easy)
■Between sets: 10 DUs or 50 singles
This is tough, there are MANY reps. Try to have some fun with it. If you don’t want to do all reps, either scale it or work with a partner (or two) to complete it.
■100 second plank
■100 KB swings
■100 walking lunge steps
■100 empty bar push press
■100 back extensions (any version you want; DON’T hyperextend)
■100 wall balls (med ball)
■100 burpees
Finisher: 100 crunches
WOD: 30 lb curls(30 each arm- 900 lb per arm)
25 sets of stairs
150 wall balls
streches
2 sets of incline bench press 100lb 10 per set(2000lb total)