Posted by Andy Petranek : Friday, Feb 16, 2007
Shelley & Carolyn demonstrate their winning form at 6am!
5 rounds of
max reps Bench Press
max reps Pull ups
- NOT for time, however, take no more than 2 minutes between exercises
- Choose a weight in the bench press that you can do 10-15 reps in the first round (the ultimate goal is to use your bodyweight on the bar)
Posted by Andy Petranek : Thursday, Feb 15, 2007
Mike & Dawn on the rowers, Eric & Chris on pull ups. OK Go!
3 rounds, with a 3 minute rest between each round. Set your fastest mark on the first round and see how close you can come to that same time each subsequent round.
30 sit ups
20 push ups
10 pull ups
Posted by Andy Petranek : Wednesday, Feb 14, 2007
Now THAT's a gym! Stall bars, hurdles, kettlebells, rope ladders, glute ham benches, pommel horses, pull up bars, ropes, a running track - the only thing missing are some weights for Olympic weightlifting.
5-5-5-5-5 Back Squats
5-5-5-5-5 Bench Press
increase load each set - goal is max weight. This is NOT for time.
Posted by Andy Petranek : Tuesday, Feb 13, 2007
If your shoulder isn't in your ear and your elbow locked when you're holding a dumbbell or kettlebell overhead, you're not really overhead!
Complete 50-40-30-20-10 rep rounds for time of:
Jumping pull ups
Posted by Andy Petranek : Monday, Feb 12, 2007
Practice getting full extension in your deadlifts (knees and hips) to help you with TRIPLE extension in the olympic lifts!
15-12-9 rep rounds for time of:
Medicine ball cleans
Posted by Andy Petranek : Friday, Feb 09, 2007
PAYBACK! Stretching with partners is a great way to increase flexibility. Philip gives Damien a little taste of his own medicine!
5-4-3-2-1 Overhead Squats
10 minutes of 1 arm kettlebell snatch - 1.5 pood (24 kg)
- adjust weight of kb as necessary