OneWorld 19

31 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Chin Up
3 x 5 Back Squat (45#)

Strength
Deadlift 3 x 135,155,175,195,215,225,235

Training
5 rds for time of: 5 KB Snatches per hand (35#)

Strength Time: 12 minutes
Training Time: 5 minutes

OneWorld 18

30 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Chin Up

Strength
Press 5 x 65,85,95,105,110
Back Squat 5 x 95,105,115,125,135

Training
15 Push Ups/1 Ab Mat Sit Up -> 1 Push Up/15 Ab Mat Sit Ups

Strength Time: 22 minutes
Training Time: 22 minutes

OneWorld 17

28 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat 45#

Strength
Split Jerk 3 x 45,65,85,95,105,115,125

MetCon
9-6-3 rep rds for time:
45# thrusters/pull ups

Strength Time: 12 minutes
MetCon Time: 5 minutes

OneWorld 16

27 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 15 Ab Mat Sit Ups
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat 45#

Strength
Squat Clean 3 x 45,95,105,115

MetCon
3 rds for time:
15 Air Squats
5 Pull Ups
5 Dips
10 Hang Power Cleans (45#)

Strength Time: 5 minutes
MetCon Time: 9 minutes

OneWorld 15

26 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 15 Ab Mat Sit Ups
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat 45#

MetCon
For Time:
25 Box Jumps
25 Jumping Pull Ups
25 KB Swings 35#
25 Push Press 45#
28 Walking Lunges
25 Hanging Knee Raises
25 Back Extensions
25 Wall Balls 20#
25 Burpees
100 Jump Ropes

Time: 27 minutes

OneWorld 14

25 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat 45#
3 x 3 Chin Ups

Strength
Overhead Squat 3 x 45,55,65,75,85
Bench Press 3 x 135,150,160,170,180

MetCon
3 rds for time of:
10 KB Snatches 5/arm (35#)
50 ft Bear Crawl
90m Run

Strength Time: 22 minutes
MetCon Time: 7 minutes

OneWorld 13

23 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under
3x 5 Back Squat 45#

MetCon
5 rds for time of:
Deadlift x 5 (180#)
Burpees x 10

MetCon Time: 13 minutes

OneWorld 12

21 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Press 5 x 45,65,85,95,105
Back Squat 5 x 45,95,105,115,125

Strength Time: 19 minutes

OneWorld 11

19 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under
3x 5 Back Squat 45#

Strength
Overhead Squat 3 x 45,45,45
(hold top 15 sec on each rep, bottom 15 sec on last rep, each set)
Deadlift 5 x 135,155,180,200,220

Strength Time: 27 minutes

OneWorld 10

18 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Overhead Squat 3 x 45,55,65,75,80
Bench Press 3 x 135,145,155,165,175

Strength Time: 19 minutes

Slow Grace

17 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Power Clean & Press 5 x 95,100,105,110,115,120

Strength Time: 17 minutes

Back spasms again this morning, but right now I feel almost perfectly normal!

Press & Squat

15 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Press 3 x 45,65,75,85,95
Squat 3 x 45,65,85,10,125

Strength Time: 19 minutes

Been sick for a couple of weeks and just needed to move again. Back is in pre-spasm mode.

OneWorld 9

27 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Clean High Pull 3 x 115,125,135,145,155

MetCon
50 Jumping Pullups

Strength Time: 8 minutes
MetCon Time: 4 minutes