Father Andrew's Hot Body Gym

January 30, 2010

Helen Pics

Filed under: pics — Tags: — Mara @ 6:22 pm

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

21, 15, 9 :
Handstand Push-Ups
Ring Dips

(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

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

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