Saturday, December 15, 2007

Thursday December 13, 2007

1/2 Hour of Power

Powr Clean Wall Ball Pullups KB PP (44) Rowing (Cal) Snatch (44) Total
Eugene 53 70 70 58 70 92 413
Stuart 70 80 40 55 55 82 382
Alex 56 65 65 60 59 70 375
Nick 41 55 50 65 56 75 342
Lance 46 55 49 36 50 104 340
Jack 43 80 48 39 57 61 328
Grant 36 50 57 50 60 57 310
Dylan 43 50 33 3056 70 282
Bob 26 73 38 35 50 22 244

Continuously running clock with 5 minutes at each of 6 stations - Power Clean with 95 lbs, Wall Ball with a 20 lb ball, Pullups, KB Push Press with a pair of 44's, Rowing for calories and KB snatch with a 44. Do max reps at each station with as much rest as you need switching every 5 minutes.

By the way Micah...you counted right when you said 275. When you posted my error I went and fixed it. The pullups at each end are supposed to be 25...I had that right, but I had Wall Ball or one of the other exercises at 25 as well. Good catch. I look forward to seeing your numbers for this one.

2 comments:

Micah said...

I'm looking forward to it as well. Unfortunately, I just got back from the gym and didn't see this yet. I did:

10 Turkish Get Up (45lb bar)
20 Double Unders
30 Walking overhead lunges w/ 45lb bar
40 push ups
30 DB Swings (45)
20 Floor wipers (95 lb bar)
10 Box Burpees
X2
20:14

I should mention that on my first round of walking overhead lunges, I forgot to put the bar overhead and just had it on my shoulders. I didn't redo it. I did it correctly the second time around, though. I also counted the floor wipers by going back and forth for "one", back and forth for "two" and so on...

I last did this one in June but used a 30 pound bar instead of 45. The 45 pound bar really took its toll on the second round of TGUs. I was slow to "get up" but maintained it overhead. On the return to the floor, I couldn't hold it any longer. I had to let my arms collapse while dropping back down. However, I took nearly four minutes off my previous time. Last time it was 24:00 exactly.

Micah said...

Power Clean (95)---74
Wall Ball (20)-------90
Pull Ups-------------71
DB Push Press (45)-51
Row (Calories)------69
DB Snatch (45)-----76
Total---------------431