Wreck Yourself Wednesday 3/19/08
WYW – 
Operation Destroy. We had a sick session today. Personal bests were beat in all exercises by all participants. Hell yeah.
Circuit #1
One Arm Alternating Kettle Bell Swings – 30 x 35lbs
Standing Sled Pull – 50lbs. for 100′
“Flesh Storm” – one run: ~ 400′
Circuit #2
Clean and Jerk – 10 x 115lbs.
Kneeling Ab Roller x 15
Heavy Bucket Carry – ~400′
Circuit #3
22″ Box Jumps x 20
Tire Flip 330lbs. x 15
Spin the Biscuit – 20lbs.
Results:
Changes with respect to previous personal best are marked in parentheses.
| Round 1 | Round 2 | |||||
| Circuit 1 | Circuit 2 | Circuit 3 | Circuit 1 | Circuit 2 | Circuit 3 | |
| Nate | 2:02 (-0:01) | 1:26 (-0:14) | 1:45 (-0:24) | 2:10 (+0:07) | 1:26 (-0:14) | 1:56 (-0:13) |
| Lin | 2:58 (-0:11) | 2:08 (-0:15) | 2:09 (+0:01) | 3:08 (-0:01) | 1:51 (-0:32) | 2:12 (+0:04) |
| Sonia | 3:43 | 2:10 | 2:36 | 1:51 | 0:51 | 1:02 |
| Kostas | 2:05 (-0:14) | 1:33 (-0:18) | 1:43 (-0:24) | 2:19 (-0:00) | 1:50 (-0:01) | 1:52 (-0:15) |
| Shay | 2:16 (-0:13) | 1:43 (-0:16) | 1:41 (-0:18) | 2:26 (-0:03) | 1:39 (-0:20) | 1:41 (-0:18) |
Notes:
Lin: 8 tire flips (+2), 75lb cleans, 26lb KB
Sonia: 6 tire flips, 75lb cleans, 26lb KB, 20 pushups instead of ab-roller, 2nd round half reps
Shay: 95 lb clean & jerk
Posted in Training | 3 Comments
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This was a good session. I felt really strong. A couple of things: 1. It’s clear that it’s time to up the weight on the clean & jerk/snatch and 2. when the workout doesn’t live up to the dread you have for it all week, it’s time to up the intensity.
I think it’s time to throw in a 4th exercise into each set. Let’s aim for 3 minutes or so of work.
Very good indeed. I was glad I was able to do 2 more tire flips than last week but still have almost the same time.
I was thinking a 3rd round would be a good idea, but adding a 4th exercise would work too. We can always bring back the jump rope, tire smash, and squats with the heart of stone.
I also wish we could do split times for each exercise, instead of one overall time.
So Charles…. you had “stuff” to do, eh?
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