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Nice easy pace
10 RDS
5x strict pull up with agonizingly slow decent
100x rope skip
Then:
1min front plank
1min side plank ( ea )
3min front plank
worked a little on Dragon flags then got distracted by my new iPhone
Added by Hugh Rae on February 28, 2013 at 5:42pm — No Comments
Warm up:
5 RDS
10x wall ball @ 25#
20x situp
10x shoulder dislocate stretch
Work out:
135# Bench Press x 30 non stop reps
( 5 ) 1 minute rounds
30 seconds rest between rounds
1 minute rest between exercises
1) Rope skip
2) Curtis P @ 55# ( HSC / L lunge / R lunge / Push press ) With Fat Bar
3) 25" Box jump
Added by Hugh Rae on February 27, 2013 at 6:46pm — No Comments
Warm up:
6RDS
5x C&P @ 135#
Work out:
5RDS
1min hook grip hang from pull up bar
1min rest
4RDS
25x ball slam @ 25#
20x air squat
10x lunge ( ea. leg )
10x jumping lunge ( ea. leg )
10x squat jump
Added by Hugh Rae on February 26, 2013 at 5:16pm — No Comments
Warm up:
3 RDS
10x OHS ( bar only )
10x push up
3x pullup
Work out:
10 RDS
30 second battling rope slams
1:30 second rope skip
5x one arm push up ( ea. side )
5RDS
10x close grip chin up
15x KB swing @ 60#
15x diamond push up
Added by Hugh Rae on February 25, 2013 at 9:04pm — No Comments
Warm up:
4 RDS
5x TGU @ 25# ( ea. )
5x burpees
10x box step @ 35# ( ea. )
Work out:
Helen
3 RDS for time
run 400m
21 KB swing @ 50#
12 pull up
9:00
Added by Hugh Rae on February 23, 2013 at 1:09am — No Comments
Warm up:
Barbell Complex 75# / 85## / 95# / 105#
6 Reps ea. of DL / Row/ Power Clean/ Front Squat/ Push Press/ Back Squat/ Push up
Work out:
1) Work up to 1RM DL
2) 3 x 1 DL @ 90% 1 RM
3) 5 RDS
3x Power clean / 3x HSC / 3x mutant maker
3x Sand bag get ups ( 80# ) ea. side
30 meter sled drag @ 90#
4) 3 RDS
20x walking lunge ( 10 ea. ) @ 2x25# plates
20x bench dips
Added by Hugh Rae on February 21, 2013 at 6:21pm — No Comments
This a well deserved ass kicker after 6 days off! Still feel crappy, but put my head down and powered through it.
Warm up:
5 RDS:
10x squat jump
10 push up
5x each arm 65# shoulder press
5x each way PVC Halo
Work out:
50x pull up / 100x rope skip
40x knees to elbows / 100x rope skip
30x windshield wipers / 100x rope skip
20x ankles to bar / 100x rope skip
50x air squat / 100x rope…
ContinueAdded by Hugh Rae on February 20, 2013 at 5:53pm — No Comments
been sick since Thursday.... Hopefully hit her hard tomorrow. Got my Robie Creek pass..... time to add some hills and sprints into the training regimen and try to better last years time.
Added by Hugh Rae on February 18, 2013 at 9:24pm — No Comments
Warm up:
6 RDS: 5x C&P @ 135#
Work out:
10/9/8/7/6/5/4/3/2/1
Rope Skip x 20 (ie: 200/180/160.....)
Renegade Man Makers @ (2) 25# plates
Finisher:
50x KB swing @ 60#
Added by Hugh Rae on February 13, 2013 at 5:21pm — No Comments
Warm up:
5 RDS
10x DL @ 135#
5x One arm C&P @ 50# KB ( ea. arm )
Work out:
1) 30x Mtn. Climber EMOM for 5 min.
2) 13x Pull up EMOM for 5 min.
3) 35# Towel Halo 30 sec. on/ 30 sec. off for 5 min.
4) 40' seated sled pull @ 105# - 2x EMOM for 5 min.
5) 25# Slam Ball throw ( anyhow ) 50m x 5
6) 100 x rope skip x 5
7) 15x Goblet Squat @ 50# KB EMOM for 5 min.
3 minutes rest between…
ContinueAdded by Hugh Rae on February 12, 2013 at 5:43pm — No Comments
2/7 Day
2/8
Warm-up:
10 minutes: 20" Box Steps with 45# weight vest
Work out:
5 RDS:
1 minute KB swing @ 50#
10x Cauldron ea. arm @ 35#
15x Ankle to bar
20x Situp
20x Reverse Hyper
worked the core and obliques pretty good. looked forward to the swings each round.
Warm-up: 10/9/8/7/6/5/4/3/2/1
60# KB Swing
70# Push-press
Workout:
10x pull up
20x OH Press @ 70#
30x OHS @ 45#
40x Jumping Lunges ( 20 ea. )
1:30 Rope Skip
60x KB Swing @ 50#
70x DL @ 95#
80x Arm Haulers
90x Sit Up
100x Push Up
90x Flutter Kick
80x Mtn. Climber
70x Push-press @ 65#
60x Ball Slam @ 25#
1:30 Rope Skip
40x KB Snatches @ 50#
30x…
ContinueAdded by Hugh Rae on February 6, 2013 at 7:00pm — No Comments
My name is Hugh, I m 35 years old, and I just joined the 21st ( is that right? ) century. What I mean is tthis is the first time I have written a blog or been part of a forum. I don't even have a smart phone. I am a lineman for the local utility, so that takes up a good portion of my day. My kids are grown and out of the house ( long story ), so I enjoy spending my spare time torturing myself in my garage gym. I have built a good portion of my equipment and purchased the rest. I find…
ContinueAdded by Hugh Rae on February 6, 2013 at 6:09am — No Comments
Warm up: 12min KB Complex @ 50#
consists of one arm swing L to figure 8, one arm swing R to figure 8, L arm clean and press to R arm clean and press to R arm snatch, to L arm snatch. KB will not be set down to rest.
Workout: 100x Curtis P's ( Fat Bar )
One rep. consists of a Hang Squat Clean to L leg lunge to R leg lunge to Push/press.
20x @ 75#
20x @ 65#
20x @ 55#
20x @ 50#
20x @ 45#
The HSC's really…
ContinueAdded by Hugh Rae on February 5, 2013 at 6:07pm — No Comments
Warm up: 5 rounds
20x KB swing @ 50#
7x jumping lunge (ea. leg)
10x pushup
Workout: 20-15-10-5
80# sandbag get up
pushup
24" box jump (x2) ie: 40-30-20-10
35# plate half moons
The get ups completely gas you for the rest of the movements!
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