9/21/10……TUESDAY
“welcome our very own Norman Andres to the Trainers Corner. He passed his level 1 cert. this weekend and will be helping out as a trainer here at UTC…..say hello to him in his first class tonight at 5:30 pm. Thanks all-Tony
Skill and strength:
A. OHS – 10-7-4reps B. Double unders – amrap in 5min Wod:“Michael“
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Advanced
“Severin”
With a 20 lb vest:
50 strict pull ups
100 push ups,release hands from the floor at the bottom
run 5k
Vladimir Metyushenko is a personal friend of mine and coach. He is a UFC veteran and the IFL light-heavyweight champion.
He will be coming out to do a Takedown Plus Seminar on Sept.25 here at ULTIMATE TRAINING CENTER. THIS IS OPEN TO ALL GYMS !!!!!!! Flyers and registrations will be out this week. Fee: $35 for members $50 for pre register non members $60 at the door. BBQ AFTER!!!!! Thanks all…….TONY IMPROVE YOUR GAME!
Yesterday… 10,9,8,7,6,5,4,3,2,1
DB DL 65#
DB Ball Press 65#
DB Squat Clean 65#
APPROX. 20 min… @ 5,000 ft (I cant breathe up here)
Today “Severin”… to be continued
CONGRATS NORM, GOOD JOB BRO!
The early a.m. session
Skill and strength:
A. OHS – 10-7-4 reps: 65#, 75#, & 95#
B. Double unders – amrap in 5min: 44
Wod: “Michael“
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Time: 19:04
Thanks Wayne for the push.
Good job John you tore it up! Also, don’t forget that you did 7 reps of 95 pound ohs, not 4!
Skill and strength:
A. OHS – 10-7-4reps- 65, 85, 105
B. Double unders – amrap in 5min
Wod:
“Michael“
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
22:54
Morning class thanks for the encouragement!
Good job Mike way to stay consistent since your “comeback”! Keep it up. By the way, how many double unders did you do?
I cannot remember with the double unders. I am still trying to get more than 2 in a row.
Congrats Norm on the certification!
Ohs 95 x 10, 135 x 7, 185 x 3
102 du’s
WOD: 17:27 rxd
110*10 135*7 175*4 pr bw x 4 162 du wod 18:38
OHS: 65 – 85 – 95 throw away, rushin to finish had to drop.
Dbl. unders: lost count, couldn’t even make a guess.
Wod: 24:36 rxd
OHS – 95 x 10, 115 x 7, 125 x 13 -14throwaway
55 du’s
WOD: 17:30 rxd
Nice job on your failure set, dude! Getting stronger and leaner. That’s a bummer, isn’t it. ha
Advanced wod as rx’d 45:08. Finished the pulls ups at 8 minutes, finished the push ups at 8 minutes and, of course, started the run at 16 minutes. It felt like I had a monkey on my back for 45 minutes. Not a fun feeling. Reminded me of good ol “Murph”.
Ohs 65 x 10, 95 x 7, 105 x 4
265 du’s
WOD: 16:14 rxd
Nice job on the DU’s Scott!!
totally! that’s just super Scott
Thank you both!
A. OHS – 43-48-53
B. Double unders – 0 “Practiced”
Wod:
“Michael“
Three rounds for time of: 27:27
Run 800 meters
50 Back Extensions
50 Sit-ups
22:24 and 47 double unders lol. Babying my wrist so ohs 33,43,53
21:10 with 61 DU
Week and a half of of CF hurt me
OHS- 65,65,75
Skill and strength:
A. OHS – 10-7-4reps 65#-95#-135#
B. 109 DU’s – amrap in 5min
Wod:
“Michael“
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
19:38
OHS
10×45# 7×55# and 65# 8 and dropped it, so sorry about that, scared me…
Db unders in 5 min – 72
‘Michalel’
800 m run …….walk at times
50 superman
50 situps
27:25
OHS
10×43# 7×48# and 4×53#
Db unders in 5 min – 56
‘Michael’
800 m run…my major weakness
50 superman
50 situps
28:11
OHS 10×33# 7×38# 4×43#
Double unders 15 in 5 min
(Need more practice)
WOD; Michael
Time: 27:37
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
20:43
“Severin”
With a 20 lb vest:
50 strict pull ups
100 push ups,release hands from the floor at the bottom
run 5k
Rxd:
43:25