Saturday, December 17, 2011
back squat 1-1-1 Compare results to December 6, 2010. shoulder press 1-1-1 Compare results to February 11, 2011.
Friday, December 16, 2011
power clean 1-1-1 then, for time: run 1.5 miles
Lift: Thursday, December 15, 2011
skill: snatch lift: snatch, max for the day assistance: front squat, heavy triple
Thursday, December 15, 2011
four rounds for time: 20x single-arm snatch @ 55/35-lbs. 20x box jump, 20″ platform 20x pull-up
Wednesday, December 14, 2011
deadlift 1-1-1 Compare results to October 26, 2010. then, as many rounds as possible in 10 minutes: 6x single-leg squat (alternating, total) 6x six-count burpee 12x hollow rock
Tuesday, December 13, 2011
power snatch 1-1-1 overhead squat 1-1-1 Compare results to April 12, 2011.
Monday, December 12, 2011
Many, many thanks to Wayne C., Dave R. and Mike S. for helping paint on Saturday! — “Grace“ for time: 30x clean and jerk @ 135/95-lbs. The standard for this workout is ground-to-overhead in two movements. The clean begins at the ground and may be caught in any position—power or squat. Any overhead press or […]
Weekend – December 10 – 11, 2011
***Important Announcement*** MPH will be closed on Saturday, December 10 for Riot recovery. We will resume a normal workout schedule on Monday, December 12. Thank you to everyone who came out on Friday night for the third annual MPHoliday Riot! We had an amazing time, and we hope that you did too. — Following Tuesday’s […]
Friday, December 9, 2011
“The Ensign” six cycles, as many rounds as possible in three minutes: 3x power clean @ 155/105-lbs. 6x pushup 9x squat / 9x ring dip Air squats are performed in cycles one, three and five. Ring dips are performed in cycles two, four and six. A one minute break is given before repeating each cycle. […]
Thursday, December 8, 2011
deadlift 3-3-3 Compare results to January 10, 2011. then, as many repetitions as possible: 2′ pull-up —1′ rest— 2′ squat —1′ rest— 2′ knees-to-elbows —1′ rest— 2′ burpee This workout is scored by the total repetitions completed.
