Category: . P.E. Women


Wendler Cycle, week 1

Filed Under: . P.E. Men, . P.E. Women, > Strength by Mr. H — 2 Comments
March 20, 2012

The cycle begins again! Start by bumping your 4RM again! Raise the top number on your deadlift and back squat by 10 lbs, and on your shoulder press by 5 lbs. Just watch—you’re getting stronger!

Deadlift 5 – 5 – 5+
65, 75, and 85% of your new 4-rep max

Back squat 5 – 5 – 5+
65, 75, and 85% of your new 4RM

Shoulder Press 5 – 5 – 5+
65, 75, and 85% of your new 4RM

The first set is 5 reps of 65% of your new 4-rep max; the second set is 75%; the last set in each exercise is as many reps as possible at 85%. Record weights and reps to comments.

Comment

Mandatory out-of-class WOD: Those Wily Double-Unders!

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 13 Comments
March 20, 2012

Freshmen and sophomores! Let’s get those double-unders! For those who don’t yet have them, take a moment to review these two videos (here and here) for some guidance before you undertake the WOD:

12 minutes of double-under practice

For those who do have them:

300 double-unders

You could do the second workout and then just stop at 12 minutes if you haven’t finished.

Post time or total completed for second workout–or most consecutive double-unders achieved–to comments. Be sure to post if you make encouraging progress!

Tags:
Comment

Wendler Cycle, week 4

Filed Under: . P.E. Men, . P.E. Women, > Strength by Mr. H — 4 Comments
March 9, 2012

SWOD 1: Deadlift 5 – 5 – 5
40, 50, and 60% of your (Wendler-adjusted) 4-rep max (or 90% of your 1RM)

SWOD 2: Backsquat 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)

SWOD 3: Shoulder Press 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)

This is the last week in the Wendler cycle, the deloading phase.  The last set is not a plus one (+1) effort. Piece of cake!

Comment

Partner WOD

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 3 Comments
March 9, 2012

In two-man teams, each team member does each exercise once. While one team member does one, other team member does the other. After both do one set of movements, move to the next.

1) Farmer’s walk (25-53lbs each hand); box jumps (24/20″)
2) Backward run; wall ball (15/10)
3) Sprint; burpee
4) Lateral shuffle with med ball overhead (8/6); hang power clean (75/45)

Score is total rep count divided by your time in seconds

Tags: , , , , , ,
Comment

Brenton

Filed Under: . P.E. Women by Mr. H — 1 Comment
March 7, 2012

5 RFT of:
Bear crawl 100 feet
Standing broad-jump, 100 feet — do three Burpees after every five broad-jumps.
Post total time.

Beyond the Whilteboard median time: 11:45

Tags: , ,
Comment

March 5

Filed Under: . P.E. Men, . P.E. Women, .Big Tent by Dan Burns — 10 Comments
March 4, 2012

AMRAP 12 minutes

6 back squats (185/115)
9 pull-ups
12 kettlebell swings

(Freshmen, sophomores: If you choose to do this workout, think about going 75-80% of your 4RM on the back squats.)

Tags: , ,
Comment