Monthly Archives: November 2007

“Girevik Gone Mad” 3 rounds 1 minute of the following: Double KB Swings 16kg Double KB Clean and Push Press 16kg Renegade Row 24kg Box Jumps Row for calories Rest

For time: Row 1000 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 1000 meters Body weight Bench press, 10 reps

Alternate: Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 Front Squat 5-5-3-2-2-1-1-1-1-1

Complete as many rounds in 20 minutes as you can of: 100 m Row 1.5 pood Kettlebell swings, 12 reps 10 Pull-ups

20 minutes max rounds: 65 lb power snatch, 12 reps 10 Push ups

20 minutes max rounds: 12 65# Thrusters 10 Pullups 15-9-5 Ab wheel We are gearing up!  This week we got 2 new York squat stands, 4 Pendlay bars and some Ab Mats.

1000m Row Deadlift 5-5-5-5-5 Kettlebell Complex 10 Minutes for Max Reps: Swing Figure 8 to Push Row and Catch Lunge each leg Push Press Ab Work Sue and Christian visited us from Wyoming where they train at Mountain Athlete Strength … Continue reading →