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Hugh Rae's Blog (71)

5/5

Warmup:

6RDS

5x C&P @ 135#

Work out:

100 Burpee/pull up combo

Added by Hugh Rae on May 5, 2013 at 2:42pm — No Comments

5/4

Warm up:

10 min. KB complex @ 50#

Work out:

2 min. rope skip

10x TGU (ea) @35#

20x (ea) jumping lunge

2 min. rope skip

7x TGU (ea) @ 35#

15x (ea) jumping lunge

2 min. rope skip

5x (ea) TGU @ 35#

10x (ea) jumping lunge

2 min. rope skip

3x TGU (ea) @ 35#

5x (ea) jumping lunge

played around with ab wheel roll-outs and double KB swings for awhile at the end of workout

Added by Hugh Rae on May 4, 2013 at 6:40pm — No Comments

5/2

Warmup:

3RDS

10xOHS @65#

10x push up

3x pullup

Work out:

10RDS

1 min. step up @20"/35#

30sec. ISO squat hold

10sec. rest

12 min. TGU @35# ( focus  perfect form)

10RDS

1 min. rope skip

5x box/ depth jumps @ 25"

Added by Hugh Rae on May 2, 2013 at 8:51pm — No Comments

4/30

BJJ practice

Added by Hugh Rae on April 30, 2013 at 8:36pm — No Comments

4/29

PM:

BJJ PRACTICE

Added by Hugh Rae on April 29, 2013 at 9:54pm — No Comments

4/28

Warmup:

4RDS

5x (ea) TGU @ 25#

5x Burpee

10x (ea) 20" step ups @ 35#

Work out:

Work up to 1RM standing press

115x5/125x5/135x5/145x5/155x3/160x3/165x1/170x0

6RDS

3x standing press @80% 1RM  (135#)

10m lunge @ 2x45#

5RDS

5x Curtis P ( HSC/L lunge/R lunge/push press) @ 95#

10x pull up

1 min. rope skip

Added by Hugh Rae on April 28, 2013 at 6:59pm — No Comments

4/26

Warmup:

10-1

60# KB swing  x2

70# FB Push press

Work out:

21-15-9

thrusters  @ 75#

pull ups

rest 5 min.

30-20-10

DL @ 170#

push press @ 65#

rest 5 min.

5 RDS

1 min. rope skip

30 sec. rest

Added by Hugh Rae on April 26, 2013 at 5:18pm — No Comments

4/25

AM:

100x KB swing @ 60#

PM:

BJJ Practice

Added by Hugh Rae on April 25, 2013 at 9:18pm — No Comments

4/24

AM:

100x KB swing @ 60#

PM:

BJJ practice

Added by Hugh Rae on April 24, 2013 at 9:33pm — No Comments

4/23

AM:

100x KB swing @ 60#

PM:

Started BJJ Tonight  it was  awesome and I'm super stoked!

Added by Hugh Rae on April 23, 2013 at 10:08pm — No Comments

4/20

Robie Creek Half Marathon

2:15

4 min faster an last yr.  

looks like more weight training and shorter faster runs beat out long slow runs any day.  I think I only ran a total of 21 miles since this race last yr.  3x3x9x6  .  still pretty sore today!

Added by Hugh Rae on April 21, 2013 at 8:56am — No Comments

4/18

AM: 150x swing @ 60#  ( these are a great way to wake up and get moving )

PM:

Warm up:

5RDS

10x wall ball @ 25#

20x situp

10x shoulder dislocate stretch

Work out:

5RDS

1 min. KB swing @ 50#

10x cauldron (ea) @ 30#

15x Ankles to bar

20x situp

20x poor mans hyper

rest til Robie on Saturday

Added by Hugh Rae on April 18, 2013 at 5:56pm — No Comments

4/16

AM:  125x swing @ 60#

Added by Hugh Rae on April 16, 2013 at 9:46pm — No Comments

4/15

Warm up:

3RDS

10x OHS @ bar only

10x push up

3x pull up

Work out:

1) 60m farmers carry @ 2x KB (50# & 60#)  4RDS rest as needed

2) 10x Fat bar DL @ 135# then 60m crosswalk carry @ 50# low and 25# high  3RDS rest as needed

3) 5x back squat @ 135# then 10x pull up  10RDS rest as needed

Added by Hugh Rae on April 15, 2013 at 5:25pm — No Comments

4/11

Warm up:

10 min 20" box step ups with 45# vest

1) Work up to 1RM push press.  135x5/ 145x5/ 155x5/ 165x5/ 175x5/ 185x5/ 195x3/ 200x1

previous 1RM was 165#

2) 3x push press @ 75% 1RM (150#) every 40sec. for 10 RDS

3) 5RDS

5x Mr. Spectacular @ 2x35#

5x (ea) Sandbag 1/2 moons @ 80#

10x (ea) Russian twists @ 25# MB

4) 3RDS

6x sand bag squat @ 80# then carry 30m

3x sand bag get ups (ea…

Continue

Added by Hugh Rae on April 11, 2013 at 6:57pm — No Comments

4/10

AM: 100x swing @ 60#

PM

Warm up:

5RDS

10x DL @ 135#

5x (ea) 1 arm C&P @ 50#

Work out:

50x pull up/ 1:50 rope skip

40x KTE/ ""

30x windshield wiper/ ""

20x ATB/ ""

50x squat/ ""

40x jumping lunge (ea) / ""

30x frog hop/ ""

20x jump squat/ ""

50x push up/ 50x arm hauler

40x KB swing @ 60#/ 40x bench dip

30x mtn. climber (ea)/ 30x burpee

20x one arm push up…

Continue

Added by Hugh Rae on April 10, 2013 at 7:55pm — No Comments

4/9

AM: 100x KB swing @ 60#

Added by Hugh Rae on April 10, 2013 at 7:30pm — No Comments

4/8

Warm up:
20-1
60# KB swing ( x2)
75# push press ( fat bar)

Work out :
3 RDS
10x DL @ 245#
400m run

AM: 100x swing @ 60#

Added by Hugh Rae on April 8, 2013 at 5:02pm — No Comments

4/4

AM: 100x swing @ 60#

PM:

Warm up:

5RDS

10x wall ball @ 25#

20x situp

10x shoulder dislocate stretch

Work out:

1 mile sandbag carry @ 80# wearing 45# weight vest

Added by Hugh Rae on April 4, 2013 at 5:20pm — No Comments

4/3

8   mile mixed hill run

Added by Hugh Rae on April 3, 2013 at 9:54pm — No Comments

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