AMRAP 15 minutes
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24” box
3 rounds 12 minutes
Damon's Fitness Blog
Wednesday, March 30, 2011
Tuesday, March 29, 2011
Squats, Pull-ups, dips
Puppies
35 Squats
25 Beginner or assisted pull-ups
20 Push ups
25 Squats
15 Beginner or assisted pull-ups
10 Push ups
15 Squats
10 Beginner or pull-ups
5 Push ups
Did puppies because I knew it was my only chance.. 40 minutes, arms toast
35 Squats
25 Beginner or assisted pull-ups
20 Push ups
25 Squats
15 Beginner or assisted pull-ups
10 Push ups
15 Squats
10 Beginner or pull-ups
5 Push ups
Did puppies because I knew it was my only chance.. 40 minutes, arms toast
Monday, March 28, 2011
Burned native grass plots
Small east plot did not burn well. There were quite a few clumps on east end of western most plot. Do not see much in either plot on east side. Thinking about trying to overseed after a burn down this spring.
Saturday, March 26, 2011
"Abbate" RIP
Row 1 mile
95 pound Clean and jerk, 15 reps
Row 800 meters
95 pound Clean and jerk, 15 reps
Row 1 Mile
Pack:
Run 1 mile
95 pound Clean and jerk, 21 reps
Run 800 meters
95 pound Clean and jerk, 21 reps
Run 1 Mile
Thursday, March 24, 2011
Ball cleans and Wall Ball
Pack:
Five rounds for time of:
15 Medicine ball cleans, 14-16 pound ball
15 Wall ball shots, 14-16 pound ball
Five rounds for time of:
15 Medicine ball cleans, 14-16 pound ball
15 Wall ball shots, 14-16 pound ball
Damon:
2 rounds of 15 Medicine ball cleans
3 rounds of 15 Wall ball shots
2 rounds of 15 Medicine ball cleans
3 rounds of 15 Wall ball shots
Used a sand filled basketball (not sure on weight). Struggled with the cleans. Need to work on these as I want to spread my feet before catching the weight.
Sunday, March 20, 2011
Rope Climbs and Front Squats
10,9,8,7,6 65# front squat
5 switched handed towel pullups inclined
(finally found a sub I can do for rope climbs that I do)
Pack
For time:
95 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
(finally found a sub I can do for rope climbs that I do)
Pack
For time:
95 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
95 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
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