Monday, January 24, 2011

BS TRAINING DAY Double


Way to go EVERYONE....Representing!

Part 1 WBS: Strength Work
1A. Bench Press 10x4 + 5% from last week /90sec
1B. Wt. Chin Ups 10x4 @ 4010 tempo /90sec
2. Ghd Sit ups 3 x 25 /60sec

rest 6-8 hrs

Part 2 WBS: CFCC Workout of the Day
______________________________________________

Part 1: Strength Work
1A. Back Sq 6 x 2-3 /20sec rest
1B. Wt Chin ups 1,1,1,1,1,1 /90sec
2A. Russian Step Ups 3 x 12 /10sec rest
2B. Kipping Chin ups 3 x 25 /60sec rest
3. Ghd Sit ups 3 x 25 /60sec

rest 6-8hrs

Part 2: CFCC Workout of the Day
5 rounds for time of
10 Wall Climbs
10 Toes to Bar
20 Box Jumps 24"

*post weights used and time for met-con to comments
Posted by at

9 comments:

  1. BENNIONJanuary 24, 2011 at 12:28 PM

    Dan: 21:33 RX
    Erin: 23:22 RX (it was a near death experience)

    ReplyDelete
  2. UnknownJanuary 24, 2011 at 3:11 PM

    Strength: bench press 10 x 4 @ 165 lbs
    Weighted chin ups 10 x 4 @ 10 lbs.

    ReplyDelete
  3. kathrynJanuary 24, 2011 at 5:14 PM

    bench: started @ 85 lb. which was a 10% increase... boner move. did the first 3 sets with a failed attempt my 3rd and 4th. dropped the weight to 80 and finished the sets.
    chin: getting stronger at strict. can't add weight yet. but maybe soon. could do 3 without assistance most sets needed help with my 4th.
    ghds: done
    metcon: subbed rope climbs (6 @ 10 ft) for wall walks because of my neck. did 5 rounds 20:21

    todays comment is like a novel:) erin you did so amazing today! near death... but youre still alive and rocking cedar city baby. ox

    ReplyDelete
  4. BENNIONJanuary 24, 2011 at 5:19 PM

    Dan: Bench 235# all sets, 40# on chins, GHD's done
    Erin: Squat 225#, 30# on chins, GHD's done, Russian step ups 65# (i held it in the front squat position) and all chin sets of 25 unbroken

    ReplyDelete
  5. AnonymousJanuary 24, 2011 at 6:31 PM

    Bench: 6x4 @ 165, 1x4 @ 175, 3x4 @ 185
    Chin ups: 6x4 20lbs, 4x4 25lbs
    GHD: 3x25

    WOD: 21:32...20 ring push ups instead of 10 wall climbs

    ReplyDelete
  6. JarenJanuary 24, 2011 at 7:07 PM

    Bench: #215 at tempo 10x4 except very last rep
    ChinUps: 10x4 #35 at tempo
    GHD: 3x25
    WOD: 18:54 RxD

    ReplyDelete
  7. DanielJanuary 24, 2011 at 7:26 PM

    Bench: 215# 4/4/4/4/4/4/4/3/4/2
    Chin ups: 35# 10x4
    GHD Situps: 3x25
    WOD: 21:27 32" box

    ReplyDelete
  8. Robin LyonsJanuary 24, 2011 at 8:03 PM

    Great Job Jaren! Now I have to spank your A@@...only if McCall will let me though :-)

    ReplyDelete
  9. SunnyJanuary 24, 2011 at 9:00 PM

    WOD:21:02, 20" box, 1 toe to bar

    ReplyDelete

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