Monday, 11 October 2010

Deadlifts 5 x 10 @ 50.5kgs

For Time:
30 - 20 - 10
Dumbbell Swings
Toes to Bar

Time: 7:04

Saturday, 9 October 2010

Workout at a mates house.

Death by strict pull ups. On the first minute perform one strict pull up, on the second minute 2, the third 3 etc. they must be unbroken

Then 2k Hill run

Then 5 x 5 strict pull ups

Monday, 4 October 2010

10 Rounds:
One round consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.


Then

10 Rounds:
10 meter Hill Sprint
5 - Broad Jump 4 stairs (about 1.5 meters long 0.75m High)

I didn't time either but the hill sprints and broad jumps was around 10-11 minutes

Friday, 1 October 2010

For Time:
15 - 10 - 5
Rock Squat Cleans
Muscle Ups

Time: 12:38
Squat Cleans really tested my balance at the bottom of my squat :s landed on my ass a few times.



This is what I do when I get bored at 10PM on a Wednesday night, and my arms look super tiny.