Our last On Ramp class swinging some kettlebells
Workout of the Day
5 Rounds for total reps/meters:
20 sec max reps; 40 sec rest b/t movements:
Bench Press – 135#/95#
Hang Power Clean – 135#/95#
Box Jumps – 20″/14″
Row Meters
Sectionals Athletes: Long session double tomorrow.
Lisa & Max working push-ups
3:30 on, 2:00 rest for each of the following:
A. AMRAP sets of 5 unbroken bench press – 150#/90#
B. AMRAP sets of 10 unbroken db walking lunges – 45#,30#/h
C. AMRAP Sets of 15 unbroken hip extensions
D. AMRAP Sets of 20 unbroken double unders
weight must be racked after 5 reps for bench press
db’s must be dropped after 10 lunges
hands at temples and elbows out for extensions
you must stop skipping after 20 reps are achieved for DU’s
Source: OPT
CFW Out and About: Mandy in Pheonix
General Membership Workout of the Day
A. Snatch 3-3-3-1-1-1
B. 5 Rounds:
25 unbroken box jumps – 20″/14″
Row Sprint 200 m @ 100%
rest 2 min
Sectionals Athletes Workout of the Day
A. 5 Rounds:
2.2.2 Power Snatch @ 11X1; rest 120 sec
4.4 Close Grip (14″) Bench Press @ 30X0; rest 120 sec
B. 5 Rounds:
25 unbroken box jumps – 20″/14″
Row Sprint 200 m @ 100%
rest 2 min
2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight. For example:
sets should/may/might look like this for snatch:
set 1 – 100,95,85
set 2 – 95,90,85
set 3 – 90,85,80…
Try and change the weights and be back on the bar in 10s or less (coaches/helpers should be available to help you do this)
Recommended training day for Sectionals Athletes. Tomorrow on as well.
Source: OPT
Remember that the gym will be closed on Monday, February 15th for Louis Riel Day, except for a team workout at 9:00AM.
CFW out and about: Steve A. in Hawaii
A. quickly build to a tough 3 in the Dead Lift – NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 – 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 – 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec
Source: OPT
Recommended training day for Sectionals athletes; Sunday on as well
Happy Birthday Lise!!!
In other news, Nat G. is putting together a team for the Great Grain Relay and is looking for some female runners for the team.
The event is held on Sat Feb 27, 12-2pm, teams of 5. Each member will run 800 then pass the sponge to the next member to run 800m etc for a total of 2 hours. The team with the highest number of laps wins.
It’s $100 for a team of 5 and the proceeds (while it’s called the Great Grain Relay) actually go to Juvenile Diabetes. It’s held at the Field house at U of M.
If interested, speak directly with Nat G. or to me and I will pass along the message.
that was fun, right?
Incline Bench Press 5-5-5-3-3-3
4 round for reps and time:
AMRAP press (women: 40%bwt; men 50% bwt)
15 kettlebell swings (55/75)
30 abmat situps*
* soles of shoes together on situps – similar to a butterfly stretch
Coach Brad rocking the box jumps
Bench Press 5-5-5-3-3-3
For as many reps as possible… 7 rounds of 1:00 on; 0:45 off….
Dumbbell Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight. Pick up where you left off when timer stopped
Another great post from member Chris’ blog…
Congrats to Suzanne on the arrival of Johanna Grace, born at home at 12:43am on July 29th
On Monday, August 3, the gym will be closed except for a team workout at 9AM.
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
