Dec. 13, 2010
Hard pulls on Monday
Alligator (show workout)
Eugene 3:40 95/36
Jennifer B. 4:36 60/20
Jim 4:44 95/35
Nick 4:45 95/35
Alex 5:02 95/36
Rob 5:03 65 (squat clean/frot squat) 95/35
Titus 5:05 65/30
Danielle 6:18 65/25
Other (show workout)
Row 500, 400, 300, 200, 100 with 3 min rest between each row
Rob 1:39.5, 1:19.4, 58.9, 37.3, 17.4
Jim 1:40.3 1:21.2, 59.2, 41.3, 17.2
Nick 1:44.3, 1:22.9, 59.2, 37.4, 18.2
Alex 145.5, 1:26.3, 1:06.4, 41.7, 19.9
Eugene 1:49.4, 1:26.3, 1:03.0, 40.1, 19.3
Titus 1:45.2, 1:29.9, 1:05.9, 42.1, 20.5
Danielle 1:59.0, 1:38.0, 1:07.7, 46.6, 22.2
Michelle H. 2:03.9, 1:43.2, 1:17.9, 47.0, 27.8
Erin 2:19.2, 1:51.2, 1:22.1, 52.3, 25.0
The first part of the workout was max effort rows at 500, 400, 300, 200 and 100 with 3 minutes rest between each piece. Rob was the fastest but was followed closely by the always improving Nick. After that we did the Alligator. The Alligator is a squat clean, 2 front squats and then press, push press, push jerk and split jerk. The way we did it was to have a 55% bar and a pair of 35 lb dumbbells or kettlebells. Then alternate back and forth with the Alligator once with a bar and then once with the dumbbells for 5 of each. Killer. Before the row and before the Alligator Alex did 10 lunges (5 each leg) for 10 rounds and then finished with 10 back squats with 115.