25 Apr 2012

New workout partner taught me something new. It's a take on the 5/3/1 for strength building. What you do is find your max on an event (today we did squats). The formula for figuring out what weight to do is this:

(Max weight)*(.90)=3 Rep Max (3RM)

3RM*(.80)=5 reps

3RM*(.85)=5 reps

3RM*(.90)=3 reps

3RM*(.90)=as many reps as possible. If you get more than five, it's time to up the previous weights.

For my squats it was: 190 max

190*(.90)=171

171*(.80)=137

171*(.85)=145

171*(.90)=155

As this is not exact science, just round off to wherever it's easiest to make the weight.

Squats:

5 reps 132 lbs (60 kilos)

5 reps 65 kilos

3 reps 70 kilos

5 reps 70 kilos (burnout)

Elke workout. Suppose to be 5 rounds for time, but I only did 3 because it is a killer.

10 squats (85% body weight)

5 man makers (ridiculously tough) 15lbs

500m row

3 rounds 16:26

The weights are adjustable based on fitness.

17 Apr 2012

3 rounds:

1st round:

15 clean press 88#

15 kettle bell swings 25#

30 24" box jumps

50 meter sled push 90# + sled weight

5 minutes Jacob's ladder

2nd round:

12 clean press 88#

12 kettle bell swings 25#

25 24" box jumps

50 meter sled push 90# + sled weight

4 minutes Jacob's ladder

3rd round:

10 clean press 88#

10 kettle bell swings 25#

20 24" box jumps

50 meter sled push 90# + sled weight

3 minutes Jacob's ladder

Should take less than an hour to finish.

Then I went for a 45 minute spin class.

18 Feb 2012

Cindy
As many rounds in 20 minutes of:
5 pull ups
10 push ups
15 air squats

12 rounds