Archive for August, 2008
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Thursday 080821
WorkoutFor time:2x800M Run25-50% of BWT FS_______________________Day 35 of the push-up challenge_______________________
Wednesday 080820
DJ after setting new TFR for CFT! Rest…but don’t forget you CTD Push-ups. Day 34 of the push-up challenge…if you are just starting do 595 CTD push-ups to to buy in/catch up. Tomorrow we get past 600! Doc Rick, we know you do 30 everyday for a warm-up, how has the extra reps affected you
Tuesday 080819
WorkoutDeadLift4 x 480% of your 1RM for 4 sets of 4 reps Then5 rounds of “Cindy” Compare to:TITANFIT: Friday 080718 Day 33 of the push-up challenge…if you are just starting do 561 CTD push-ups to to buy in/catch up. 1/3 done! – time wise that is, nearly 4500 push-ups still to go!
Monday 080818
Day 32 of the push-up challenge…if you are just starting do 528 CTD push-ups to to buy in/catch up. Workout2 position snatch:work up to 75% x2 x6 (floor and high hang) Snatch pulls:95% x3, 100%x3, +5 10 more lbs x3 Snatch shrugs:100% + 20 lbs x5, + 20 lbs x5, + 20 lbs x5
Sunday 080817
Day 31 of the push-up challenge…if you are just starting do 496 CTD push-ups to to buy in/catch up. Workout“Helen”For time 3 rounds of:Run 400 M/Row 500M21 – 24k KB or 55 lbs dumbbell swings M/ 16k KB or 35 lbs dumbbells swings F12 – Pull-ups You know the drill…scale to your fitness level. Those [...]
Saturday 080816
Rest!Day 30 of the push-up challenge…if you are just starting do 465 CTD push-ups to to buy in/catch up.
Friday 080815
Day 29 of the push-up challenge…if you are just starting do 435 CTD push-ups to to buy in/catch up. Workout3x1:00 row1:00 rest 2:00 row2:00 rest 3:00 row3:00 rest These are genuine efforts – don’t slack.
Thursday 080814
WorkoutOHS – find your 1RMI will do 95 x10 x2, 135 x8, 205 x5, 225 x1, 1 x max, 1 x max Rest 5 minutes then:500M Row x 2 @ sub 2:00 minute pace with 3 minute rest. Last effort go for PR. Compare to:TITANFIT: Wednesday 080611 Day 28 of the push-up challenge…if you are [...]
Wednesday 080813
Workout“Lynne” – Five rounds for max reps of:Body weight bench pressPull-ups For Lynne as rx’d, each “round” is 5 minutes long.Start your BP on the minute, complete as many as possible without racking the weight. Once you have completed the BP, start your Pull-ups. Complete as many Pull-ups as possible (your set is complete once [...]
Tuesday 080812
I’m feeling old again! With the untimely deaths this past weekend of two influential entertainers, Isaac Hayes and Bernie Mac, I was forced to think about how short life really is. Based on census data, the life span for a black man in America is 72 years. 72!…meaning I was middle aged at 36. As [...]
