Bench Press & Ring Pull-ups

Warm-up:

1 mile run, 9mph

Active Stretching

"Lynne"

5 rounds of:

Bodyweight Bench Press, max reps:

(4 x 170lbs, 4 x 170lbs, 2 x 170lbs, 5 x 150lbs, 4 x 150lbs)

Ring Pull-ups, max reps:

(13, 9, 6, 7, 5)

5:00 Exercise Bike

Tabata Sprints

For a little cardio, I strapped Jamie into the jogger and ran down to the HoF. Once there I did 10 tabata sprints, walked for a minute and a half, then ran home.

Throwing at the HoF

Mary Ellen, Jamie and I jogged down to the Soccer Hall of fame, tossed the 'bee' a bit, and head back home. Nothing too extensive, but it was great to get out now that the beautiful spring weather is finally hitting Otsego County.

Front Squats and Rings

Warm-up:

5:00 Rowing Machine

Active Stretching

CFWoD for 5/4/11:

Front Squats

5-5-5-5-5 (95lbs, 115lbs, 125lbs, 135lbs, 145lbs)

Ring Work:

Dip ladder: 1-2-3-4-5-6-6-5-4-3-2-1

10 x Pull-ups

15 x Push-ups

5:00 Exercise Bike

Hero Workout: JT

Warm-up:

Run, 1 mile @ 8.5mph

Active Stretching

"JT"

21-15-9:

HSPUs

Dips

Push-ups (chest to floor, lift hands)

Total time: 26:08

For kicks:

7 x Toes to bar

1 x Muscle-up

Swimming, 5 laps alternating lengths of breast and back strokes.

Mayday!

I took advantage of Jamie's nap time and went for a run in the beautiful sunshine.

34:08 street run

"Mary"

"Mary"

AMRAP 20 of:

5 HSPUs

10 Single-leg Squats

15 Pull-ups

Total: 7 rounds, 4 Pull-ups

Swimming, 10 laps

Tabata Something Else

Warm-up:

1 mile run @ 8.5mph

Active Stretching

Tabata Something Else:

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Squats: 21, 20, 19, 19, 16, 15, 16, 14

Pull-ups: 13, 12, 4, 3, 2, 1, 1, 1

Push-ups: 19, 11, 8, 7, 7, 5, 6, 6

Sit-ups: 8, 6, 6, 5, 4, 5, 5, 5

6:00 Exercise Bike

Bench Press, Burpees & Pull-ups

Warm-up:

Jumping Rope

Active Stretching

Bench Press, working on 3 rep max (2:00 rest bet sets):

5 x 145#

3 x 165#

3 x 165#

2 x 165#

3 x 155#

6 rounds of AMRAP 2:00 w/ 2:00 rest between rounds

3 x Burpees

3 x Pullups

Totals: 1: 6, 2: 5, 3: 5, 4: 5, 5: 5, 6: 5

3:00 Run around Fox Care Center

Bench Press & Pull-ups

Warm-up:

100 x Box Jumps

Active Stretching

5 Rounds for time of:

Max Rep Bench Press (5 x 165#, 6 x 155#, 3 x 155#, 4 x 145#, 3 x 135#)

Max Rep Pull-ups (19, 14, 10, 11, 13)

5:00 Exercise Bike