Tuesday, October 26, 2010
deadlift 3-3-3 Compare results to June 30, 2010. then, tabata pull-up* *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. This workout is scored by the least number of repetitions completed from the eight-set Tabata round. then, deadlift 1-1-1 then, tabata bottom-to-bottom squat* *One Tabata round […]
Monday, October 25, 2010
It all happened so fast… “Gauntlet” 100 barbell repetitions for time: 25x box jump, 24″ platform max hang power clean @ 155/105-lbs. 25x squat max front squat 25x pushup max push press In this workout, you may only rest and re-grip in the hang or front rack position during the hang power clean, and only […]
Run: Monday, October 25 – Sunday, October 31, 2010
MPHR Workout #45 10-second effort trial, run all-out –rest 60″– 10-second effort trial, run all-out –rest 50″– 10-second effort trial, run all-out –rest 40″– 10-second effort trial, run all-out –rest 30″– 10-second effort trial, run all-out –rest 20″– 10-second effort trial, run all-out –rest 10″– 10-second effort trial, run all-out then, reverse and complete interval […]
Sunday, October 24, 2010
Thanksgiving is around the corner. Really. Do you have Paleo or non-Paleo plans for the holiday? What about your reasons for staying Paleo, going on a grain and sugar binge, or something in-between? Regardless, what good recipes do you have to share? Rest today.
Saturday, October 23, 2010
weighted pull-up (max attempt) 1-1-1-1-1 Compare results to June 15, 2010. then, 10 rounds for time: 10x deadlift @ 135/95-lbs. 10x pushup Compare results to May 28, 2010.
Friday, October 22, 2010
front squat 3-3-3 Compare results to January 12, 2010. then, for time: 7-6-5-4-3-2-1 hang power clean @ 155/105-lbs. front squat Compare results to March 20, 2009.
Thursday, October 21, 2010
“Filthy Remix” for time: 50x box jump, 24″ platform 50x jumping pull-up 50x swing @ 35-lbs. then, for time: walking lunge, 50 steps 50x knees-to-elbows 50x push press @ 45-lbs. 50x back extension then, for time: 50x wall ball @ 20/14-lbs. 50x burpee 50x double under This workout is scored by all three times.
Wednesday, October 20, 2010
2x hang squat clean + 2x squat clean 1-1-1-1-1-1-1
Tuesday, October 19, 2010
Congratulations Keith H., for completing our Elements Workshop curriculum! — split jerk 2-2-2 then, as many repetitions as possible in five minutes: single-arm snatch + clean + jerk (alternating, total) @ 55/35-lbs. This workout is scored by the total repetitions completed.
Run: Monday, October 18 – Sunday, October 24, 2010
MPHR Workout #42 each for time: 2x one-mile run, at current (<three months) personal record at 5k MPHR Workout #43 tabata –10 run* *One Tabata –10 round is 16 rounds of 10 seconds of maximum work, followed by five seconds of rest. If running on a treadmill, set it to a 12 percent grade and […]