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Tuesday 10.15.13

IMG_2001

Kevin Hammond repping some deadlifts last week. Kevin recently joined our ranks and has been doing quite well in that short time. Be sure to introduce yourself when you see him. It's great to have you Kevin!

101

A1. HSPU, 5x5-10
A2. Strict pullups, 5x3, AHAP

Notes: 2:30 clock. This is the last week with these movements so hit 'em hard.

201

A1. Narrow-grip floor press, 5x2, AHAP
A2. Strict pullups, 5x2, AHAP

Notes: 2:30 clock. Go very heavy on the NGFP but don't miss any reps. Next week we go for 1RM's.

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101 & 201

5 rounds for reps:
30 seconds AD
30 seconds rest
30 seconds double KB clean & press, 24/16kg
30 seconds rest
30 seconds 10m shuttle run
30 seconds rest

Notes: Count every 10m trip on the shuttle run as 1 rep. Good numbers to hit in 30 seconds for each movement are >15M/>11M cals on AD, >8 on KB C&P, >8 on shuttle run.

Post loads and reps to comments.


Comments

1 Comments
Jon
October 15, 2013 1:19 PM
Jon
201: NGFP - 185, 185, 205, 215, 225 (2RM PR); Strict Pull Up - 5x2 @ 70#. Conditioning: 16/13/12/14/13; Run: 8/8/8/10/10; KB C&P: 8,8,8,8,8 @20kg KBs. The KBs at 24kg were way too heavy to keep an 8 per round pace so I dropped it to 20kg. The shuttle run was a nice way to find an area to push a little harder as the rounds went on.
Mike
October 15, 201310:26 AM
Mike
201 NGFP- 155#, 175#, 185#, 195#, 195# - like Sue, my shoulders weren't feeling great this morning either. Conditioning: Run-didn't count, but ran back and forth a lot. AD-20, 19, 19, 18, 20. KB Clean and Press w/24KG KB-7, 8, 7, 7, 7.
Sue
October 15, 2013 8:29 AM
Sue
201: NGFP - shoulders tight today so I held back a bit 105#, 115#, 125#, 130#, 135#. Conditioning: AD - 14,14,13,14,14; run - 7,7,6.5,6.5,6.5; KB Clean & Press - 8,8,9,8,9. Transition from the AD to the run was the toughest.