Father Andrew's Hot Body Gym

January 4, 2010

Workouts for the week of January 4

Filed under: real talk, workouts — joshuaeller @ 5:18 pm

WOD 1 – Tuesday

Thrusters
3-3-3-3
and then,

Seven rounds for time of:
3 Thrusters (use approximately 85% of your 3-RM)
6 L-Pull-Ups
9  Air Squats

WOD 2 – Wednesday
Clean Pulls – click here for video and explanation provided by our friends at Catalyst Athletics
3-3-3-3 (use 110% of your 1-RM clean)
and then,

Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
30 Squat Jumps

WOD 3 – Friday
Jerk
2-2-2
and then,

Every minute on the minute for 12 minutes of:
3 Hang Power Cleans
3 Front Squats
3 Jerks
(Use approximately 70-75% of your 2-RM Jerk.)

WOD 4 – Saturday
Shoulder Press
5-5-5
and then,

Three rounds for time of:
20 Push Presses (Men=105-125, Women=75-85)
15 Pull-Ups

10 Ring Dips
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2 Comments »

  1. WOD 1

    GW – 16:27 – 95#
    AR – 8:39 – 95#
    CR – 9:06 – 75#
    MV – 9:28 – 95#
    AV – 9:41 – 75#
    JE – 8:41 – 145#
    ME – 9:12 – 90#

    WOD 2

    JE – 10:05 (55#)
    Clean Pulls – 205, 215, 225, and 235

    ME – 9:14 (35#)

    Comment by Mara — January 8, 2010 @ 10:50 am

  2. WOD 3

    (3 Hang Power Cleans, 3 Front Squats, 3 Jerks – on the minute for 12 minutes)

    ME – 75#
    JE – 135# 1 minute rest
    GW – 95# 3 minutes rest

    I also set two PRs:
    Grace – 95# in 6:20
    Deadlift – 215#

    Comment by Mara — January 10, 2010 @ 9:03 pm


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