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Started By
Message
OT Weekly Workout Thread: Christmas week edition..
Posted on 12/22/14 at 2:16 pm
Posted on 12/22/14 at 2:16 pm
45 pullups & 45 thrusters for time
..followed by..
500M sprint row and 25 burpees for time
Gotta work in bench somehow today.
..followed by..
500M sprint row and 25 burpees for time
Gotta work in bench somehow today.
5
Posted on 12/22/14 at 2:19 pm to LSUAlum2001
45 real pullups or 45 crossfit pullups?
For me today its back
Superset:
Pullups 20,15,12,10,10
Pushups 20 in between each pullup set
Iso rows: 4 sets of 15
Dumbell bent over rows 4 sets of 15
Abbs stuff
For me today its back
Superset:
Pullups 20,15,12,10,10
Pushups 20 in between each pullup set
Iso rows: 4 sets of 15
Dumbell bent over rows 4 sets of 15
Abbs stuff
This post was edited on 12/22/14 at 2:24 pm
Posted on 12/22/14 at 2:20 pm to SundayFunday
The kind where you get a running start and jump up to the bar. That's the real kind right?
Posted on 12/22/14 at 2:21 pm to LSUAlum2001
Did back
DL's maxed out at 765lbs
Pullups
T Bar
Wide Grip lat pull downs
single dumbbell bentover rows
rear delts
DL's maxed out at 765lbs
Pullups
T Bar
Wide Grip lat pull downs
single dumbbell bentover rows
rear delts
Posted on 12/22/14 at 2:38 pm to SundayFunday
Since it was for time with a 10 min cap, I was doing butterfly pullups.
We work on types of pullups: strict, kipping or butterfly, chest to bar vs chin-ups, etc. Today was all about controlled speed.
We work on types of pullups: strict, kipping or butterfly, chest to bar vs chin-ups, etc. Today was all about controlled speed.
Posted on 12/22/14 at 2:57 pm to LSUAlum2001
MON:
Rest Day
TUES:
Planned bike: 2hrs
Tempo/ 30' warm up/ 3X5' @ 83% of max HR/ with 5' recovery between sets or established Tempo power
WED:
Planned bike: 2hrs
Z 2 HR@70% of max/ 5-8 Alactic sprints 6" long / 3X2' one legged drills/ varied cadence
Stand up drills 53/11 X 5'
THURS:
Planned bike: 2hrs
Tempo/ 30' warm up/ 3X10' 83% of max HR/ with 5' recovery between sets or established Tempo power
FRI:
Planned bike 2hrs
Z 2 HR@70% of max/ 5-8 Alactic sprints 6" long / 3X2' one legged drills/ varied cadence
Stand up drills 53/11 X 5'
SAT:
Planned bike 5hrs
SUN:
Planned bike 5hrs
Rest Day
TUES:
Planned bike: 2hrs
Tempo/ 30' warm up/ 3X5' @ 83% of max HR/ with 5' recovery between sets or established Tempo power
WED:
Planned bike: 2hrs
Z 2 HR@70% of max/ 5-8 Alactic sprints 6" long / 3X2' one legged drills/ varied cadence
Stand up drills 53/11 X 5'
THURS:
Planned bike: 2hrs
Tempo/ 30' warm up/ 3X10' 83% of max HR/ with 5' recovery between sets or established Tempo power
FRI:
Planned bike 2hrs
Z 2 HR@70% of max/ 5-8 Alactic sprints 6" long / 3X2' one legged drills/ varied cadence
Stand up drills 53/11 X 5'
SAT:
Planned bike 5hrs
SUN:
Planned bike 5hrs
Posted on 12/22/14 at 3:00 pm to TheWiz
Shoulder day for me
4x15 Arnold press
4x20 side lateral rise
4x20 front raise
4x15 reverse flys
4x20 shoulder shrugs
12-15 minutes on the ropes
4x15 Arnold press
4x20 side lateral rise
4x20 front raise
4x15 reverse flys
4x20 shoulder shrugs
12-15 minutes on the ropes
Posted on 12/22/14 at 3:02 pm to LSUAlum2001
P90X3's Triometrics.
I know, I know. I don't have cool workouts I make up on my own. Don't judge me. I need the structure.
I know, I know. I don't have cool workouts I make up on my own. Don't judge me. I need the structure.
Posted on 12/22/14 at 3:15 pm to LSUAlum2001
Shoulder/Chest/Tricep Day for me.
Circuit 1:
Lateral Raises
Dumbbell Flies
Overhead Tricep Extensions
Dumbbell Military Press
Circuit 2:
Front Raises
Dumbbell Press
Tricep Pulldowns
Military Press
Circuit 1:
Lateral Raises
Dumbbell Flies
Overhead Tricep Extensions
Dumbbell Military Press
Circuit 2:
Front Raises
Dumbbell Press
Tricep Pulldowns
Military Press
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