Training Monday 2/8/10
Elements/ Level1
A1. Back Squat @ 40X1; 70-75% x 6×5; rest 90 sec
A2. L Pull Ups/Deadhangs @ 2121; amrap x 5; rest 90 sec
B. DB Split Squat @ 3131; 6-8/leg x 4; rest 45 sec b/t legs
C. 3x 20 GHD Sit Ups
(knee touches ground on split squat; ass to grass on back squat; use same method for GHD sit ups as last week)
Level2
A1. Touch and Go Dead Lift – 15 unbroken; rest 10 sec
A2. Kipping Ring Dips – 10 reps; rest 10 sec
A3. Slap Chest Push Ups – 10 reps; rest 180 sec
4 sets
B1. 25 back extensions unbroken; rest 10 sec
B2. 25 push ups; rest 90 sec
4 sets
C. AMRAP Double Unders in 5 minutes
D. Spend 5 minutes on HSPU practice – few reps, short breaks, perfect form
Amber Leikhr is a Level 1 athlete here at CFP after crushing the qualifying standard on Friday. The first week of skill level classes were a resounding success and we are excited at everyone's progress.
A1.) Deadlifts @ 185 lbs. all 4 sets unbroken. Last set was killer.
A2.) Ring Dips broke in the 2nd set, rest unbroken.
A3.) Slap Chest Pushups broke in sets 2-4.
B1.) Back Extensions broke once in last set
B2.) Pushups broke all over the place.
C.) Double Unders 131 total
Fought threw some shoulder pain this morning which affected all the pushing movements. Skipped out on the HSPUs as a result. Going to see the good doctor this evening for some deep tissue work. Looking forward to a day off tomorrow.
A1. first 3 sets at 205, 4th set dropped to 185, broke on 4th set
A2. ring dips all unbroken
A3. broke sets 3 and 4, much harder then clapping pushups
b1. broke once in last set
b2 unbroken
HSPU 7, 6, 6
C.131, HELP ME BUDDY LEE, or Mel, or Spider, or Pistol, or Precious
My quads and my abs are killing from yesterday
Congrats Amber!
a1. @185, ub… still nursing my back
a2. ub
a3. broke rd 3
b1. ub
b2. ub
c. 219… my shoulder felt like they were going to burn off
wow tonight was a smoker…
A1 @173 unbroken
A2 2 attempts at 10 bar dips..with a band….shoulder issues aggravated by ONLY that movement
A3 quite unbroken and after 2 attempts at chest slappers went to clappers!…
B1 4 sets 25 unbroken (4th set was done at the end..not wise but felt the need to finish)
B2 broken all around..arms wouldn’t work…..
C double unders 275
Typo on A2 clapping pushups..I meant all broken!!!
Felt great to be doing touch and go deadlifts without back spasms – YAY.
A1. 135# unbroken
A2. 10, 1st round unbroken, other three rounds broken
A3. 10. Broken into mostly 4s and 3s
B1. 15 back extensions all four sets unbroken
B2. 25 push-ups all four sets were broken into 15, 5, 5
C. 302 – what an arm burner. Goodness.
D. Could barely manage a few handstand holds. ARMS WERE SHOT!
Game face. It was a good one, I practiced not showing my pain:
A1. 155 unbroken
A2. 10 first three unbroken, broke on the last round.
A3. 1st round unbroken, 2nd round broken but kept up with the chest slaps, 3rd round broken, 4th round broken and switched to clapping pu.
B1. 4 sets all unbroken
B2. 1st set almost unbroken, ALMOST! After that I was all over the place, a broken mess.
C. 325
D. Didn’t even go there.
A1. UB 275
A2.UB
A3. Pause at 8th rep 4th set
B1. UB
B2. 15,13.13,15 ‘S then broken into triples and doubles
C. 203.
D. went there but know a dead horse when I see one.
Long time reader, first time poster…
A1.) 15 Deadlifts UB @ 185 lbs
A2.) 10 Ring Dips 3 rounds UB, broke once @ 7 in round 4
A3.) Slap Chest Pushups broke (badly) in sets 3 and 4
B1.) Back Extensions broke once in each of sets 2-4
B2.) 15 Pushups broke in all sets @ 12, 10, 8, 8 then into doubles
C.) Double Unders 151 total
D.) n/a
Amy..325…NICE!