Father Andrew's Hot Body Gym

January 25, 2010

Workouts: Week of Jan. 24th

Filed under: workouts — Tags: , , , , , , — Micah Vandegrift @ 11:05 pm

WOD 1 – Tuesday

Body/Ring Rows – max reps for three sets
(Practice perfection – start each rep at full arm extension, keep your torso rigid in a straight line from the top of your head to your heels, and pull yourself in until your thumbs touch your chest. Elevate your feet to ring level or above if you’re capable of doing so with perfect form.)
and then,

For max reps:
Three minutes of Double-Unders
Three minutes of Clean and Jerk (use approximately 60-65% of your 1-RM)
Two minutes of Double-Unders
Two minutes of Clean and Jerk
One minute of Double-Unders
One minute of Clean and Jerk

WOD 2 – Wednesday

Sprint 400 meters
25 x Kettlebell Swings
Farmer’s Walk with heavy kettlebells x 50 meters
Waiter’s Walk with heavy kettlebells x 50 meters
25 x Squat Jumps
Sprint 400 meters
Walking Lunges x 50  meters
25 x burpees
Sprint 400 meter

Note: a farmer’s walk is performed by carrying kbells in hands with hand by your side.  Waiters walk is performed by carrying object with your hand beneath it and keeping your hand at shoulder level next to your body, just like waiters carry trays.

WOD 3 – Friday

Pendlay Row
5-5-5
(Check out the demo video provided by our friends at Catalyst Athletics.)
and then,

“JT”
21, 15, 9 :
Handstand Push-Ups
Ring Dips
Push-Ups

(Since none of us can do this as Rx, a good modification would be to replace the Hand stand push up with a press. choose a weight that can be pressed x 21, but keep in mind that you shouldn’t be able to press it 21 times without stopping.  That would be far to too light.  Or perhaps the stronger among us could start with HSPU and then switch to the press.)

WOD 4 – Saturday

Weighted Pull up
1-1-1-1-1-1-1

“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

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5 Comments »

  1. WOD 1

    JE – 152 (115#)
    GW – 141 (85#)Single-Unders
    ME – 419 (65#)Single-Unders

    WOD 2

    GW – 19:56 with 70# carry and 55# kb
    ME – 14:24 with 40# carry and 35# kb

    Comment by Mara — January 28, 2010 @ 8:33 pm

  2. WOD 3

    Abby – 12:04 45# presses and dips with blue band

    Andrew – 12:05 75# presses and knees to elbows instead of dips

    Micah 13:00 – white band for dips

    Comment by Abby Vandegrift — January 29, 2010 @ 8:17 am

    • First round – 9 HSPU, 2 15 sec. handstands
      Second round – 3 HSPU, 2 15 second holds
      Third round – 1 30 sec. hold

      All of us felt pretty weak on this one. Could be still getting into schedule, or just the massive overload on upper body this one is.

      Comment by Micah Vandegrift — January 29, 2010 @ 8:49 am

    • Yeah, We’re all pretty weak upstairs. It’s good to find our deficiencies so we can work on ’em. I need to make HSPU a finisher and I need to just do them around the house.

      Comment by joshuaeller — January 29, 2010 @ 8:58 am

  3. JT

    ME – 23:19 – 65# Ppresses, white band dips, knee push-ups
    JE – 24:03 – assisted and reg hspu
    GW – 29:48 – 95# presses, white band dips

    Helen

    RC – 14:35 – 5 pull-ups, 25/15# kb, 300m run
    ME – 15:39 – purple band pull-ups, 35# kb
    JE – 11:33 – 55# kb
    AR – 12:45 – jumping pull-ups, 35# kb
    GW – 29:48 – blue band pull-ups, 35# kb, 300m run

    Comment by Mara — January 30, 2010 @ 4:11 pm


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