The Glade 4.0

Ha yeah they definitely make you concentrate =p

Today:

5x3 Power cleans @ 115

Workout:

21 Deadlifts @ 205
800m run
15 Deadlifts @ 205
800m run
9 Deadlifts @ 205
800m run

Time: 18:11

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Today I did an hour of 1 on 1 work with a trainer. So like an hour of squatting. Oy.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Back Squats 3x5 @ 205

Weighted push ups. 5 rounds of max effort with 35 lbs on my back, 2 mins rest between sets:

20
17
13
15
15

80 total.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Press 3x5 @95 lbs

Then

WOD
4 Rounds of:
3 Min Jump Rope Singles
1 Min KBS 24kg
1 Min Med Ball Cleans 20 lbs
1 Min Rest

This was much tougher than it looked.

Totals:
72 kettle bell swings
52 med ball cleans

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

10 rounds for time of:

12 burpees
12 pull ups

Time: 25:12

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

1 hour personal training.

Push press, thrusters.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Was your personal trainer aka your wife? If so, the thrusters definitely makes sense.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

I did thrusters with another woman! Dont tell her.

Today:

21 Over head squats @ 65lbs
21 Pull ups
21 Push ups
21 Sit ups
400 m run

15 Over head squats @ 65lbs
15 Pull ups
15 Push ups
15 Sit ups
400 m run

9 Over head squats @ 65lbs
9 Pull ups
9 Push ups
9 Sit ups
400 m run

Time: 17:45

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Today:

Strength Training
Front Squat 3x5 @ 155

WOD
15 Min AMRAP of:
3 Strict Chin ups
6 Pushups
9 Box Jumps 20" box

16 rounds

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Whoops skipped Mondays. Forgot to put it here =p

Monday was:

3 Rounds of:
10 Power Cleans 105#
12 Pullups
15 Situps
400m Run

Time 17:42

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Power Snatch 5x3 @ 95 lbs

WOD
15 Min AMRAP of:
5 Pullups
10 Ring Dips
15 Wall Balls 20#

8 rounds + 5+10+5

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Worked on power cleans for about an hour this morning at the gym.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Complete 3 sets of:
10 Rep Back Squat (5 RM)

*Use your 5 RM squat for this workout.
*Perform as many reps as possible...put the bar in the rack..rest..do another rep and continue till you get 10 total reps.
*Rest 3 mins between sets

3 sets of 10 @ 205

WOD
250m Row
50 Pushups
250m Row
50 Pushups
250m Row
50 Pushups
250m Row

Time: 11:14

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

For time:
Dumbell "Thruster" 21 reps @ 30lbs dbs
Run 400m
Dumbell "Thruster" 18 reps @ 30lbs dbs
Run 400m
Dumbell "Thruster" 15 reps @ 30lbs dbs
Run 400m
As heavy as possible.

Time: 10:18

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Row 2000 meters

Time: 8:20

"Death by box jumps"

Basically a ladder of box jumps. Do 1 the first minute. 2 the second minute. 3 the third minute. and so on.

24 rounds. By round 16 or so it starts to get serious.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

What kind of box do you use? Whatever is comfortable heightwise? I don't think I'd be able to do any more leg work after something like that.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Yeah it's a killer, it's fun though. We got a bit competitive. We used 20 inch boxes for this. You can see em lined up against the wall in this picture:

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Wow, when you get up to past 15 reps per minute (especially when you have to keep your sets on the minute, every minute) that must be absolutely brutal on the calves and shin muscles.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Yeah it's just exhausting. Actually the dude in the background of that picture sitting down was able to do 30 rounds! oO

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Deadlift 3 x 5 @ 245


WOD
3 rounds of:
max set of pull-ups x 2
max set of push-ups x 2

-1 round consists of:
complete as many pull-ups as you can, rest then repeat
then...
complete as many push-ups as you can, rest then repeat

For all 3 rounds, so 6 max efforts of pull ups and 6 max efforts of push ups:

87 pull ups
122 push ups

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Tabata - Air Squat, Pull-Up, Push-Up
-(8 rounds each)
Then

Half Tabata - Air Squat, Pull-Up, Push-Up
-(4 rounds each)

So basically, 12 rounds of 20 seconds of work, 10 seconds rest for each of the 3 exercises. It's a grueling workout.

Totals: 164 squats, 72 pull ups, 91 push ups

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Strict Ring Dips 3 x max reps

12/12/14

WOD
50 reps of:
Alternate Power Clean & Jerk and Power Snatch, w/ DumbBell

As heavy as possible
1 rep equals: 1 C&J, 1 Snatch
2 hands for both movements

20 lb dumbells in 10:43. My grip was killing me, the weight wasnt bad at all except for that.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Power Cleans 5 x 3 @ 125

7 rounds of:

10 pull ups
20 air squats
10 push ups

Time: 10:24

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

10 rounds for time of:
10 Deadlifts 185#
21 Double Unders

Uh, let's just say this one was humbling and leave it at that. 100 dead lifts at any kind of weight is kinda nutty.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Over head squats 3x5 @ 100 lbs

WOD
3 Rounds of:
Run 400 meters
21 Power Cleans, 95 lbs RX

Time: 13:49

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe