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12.11.2009-Friday-Day 4

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Complete the following movements and rep scheme for time:

21-18-15-12-9-6-3

push press – 95# (65#)

hang cleans – 95# (65#)

 

 

finish too quick? 

try this for a finisher…100 burpees for time!


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0 thoughts on “12.11.2009-Friday-Day 4”

  16. SvW

    i put in some serious double under work at the shed yesterday, felt good to get that rythym back.
    scale up might just be the answer, because of all my time off, i can barely walk right now, and burpees are going to be miserable.
    J9, i didn’t mean to exculde you from that homegrown comment… i’ve done enough of your saturday morning programs to recognize what you’re up to. however, since they nearly all involve a 5k, 14- 400m runs, or some form of trickery that ends up putting BF in the modified column… you get the picture!
    and im still not doing the “crazy J9″… not happening

  17. SvW

    i put in some serious double under work at the shed yesterday, felt good to get that rythym back.
    scale up might just be the answer, because of all my time off, i can barely walk right now, and burpees are going to be miserable.
    J9, i didn’t mean to exculde you from that homegrown comment… i’ve done enough of your saturday morning programs to recognize what you’re up to. however, since they nearly all involve a 5k, 14- 400m runs, or some form of trickery that ends up putting BF in the modified column… you get the picture!
    and im still not doing the “crazy J9″… not happening

  18. SvW

    i put in some serious double under work at the shed yesterday, felt good to get that rythym back.
    scale up might just be the answer, because of all my time off, i can barely walk right now, and burpees are going to be miserable.
    J9, i didn’t mean to exculde you from that homegrown comment… i’ve done enough of your saturday morning programs to recognize what you’re up to. however, since they nearly all involve a 5k, 14- 400m runs, or some form of trickery that ends up putting BF in the modified column… you get the picture!
    and im still not doing the “crazy J9″… not happening

  19. SvW

    i put in some serious double under work at the shed yesterday, felt good to get that rythym back.
    scale up might just be the answer, because of all my time off, i can barely walk right now, and burpees are going to be miserable.
    J9, i didn’t mean to exculde you from that homegrown comment… i’ve done enough of your saturday morning programs to recognize what you’re up to. however, since they nearly all involve a 5k, 14- 400m runs, or some form of trickery that ends up putting BF in the modified column… you get the picture!
    and im still not doing the “crazy J9″… not happening

  20. SvW

    i put in some serious double under work at the shed yesterday, felt good to get that rythym back.
    scale up might just be the answer, because of all my time off, i can barely walk right now, and burpees are going to be miserable.
    J9, i didn’t mean to exculde you from that homegrown comment… i’ve done enough of your saturday morning programs to recognize what you’re up to. however, since they nearly all involve a 5k, 14- 400m runs, or some form of trickery that ends up putting BF in the modified column… you get the picture!
    and im still not doing the “crazy J9″… not happening

  21. Pat

    Scaling up is not necessarily the answer. Intensity will determine if a “finisher” is needed. Many a ShedHead can handle the rx’d #, but who can go the longest without dropping the bar, and still post a “fast” time?
    If you want to scale the # up, go for it, but don’t lose sight of maintaining your work capacity from start to finish.
    The finisher is just another bonus opportunity for all of us on our journey to achieve fitness. Plus, who doesn’t love burpees???

  22. Pat

    Scaling up is not necessarily the answer. Intensity will determine if a “finisher” is needed. Many a ShedHead can handle the rx’d #, but who can go the longest without dropping the bar, and still post a “fast” time?
    If you want to scale the # up, go for it, but don’t lose sight of maintaining your work capacity from start to finish.
    The finisher is just another bonus opportunity for all of us on our journey to achieve fitness. Plus, who doesn’t love burpees???

  23. Pat

    Scaling up is not necessarily the answer. Intensity will determine if a “finisher” is needed. Many a ShedHead can handle the rx’d #, but who can go the longest without dropping the bar, and still post a “fast” time?
    If you want to scale the # up, go for it, but don’t lose sight of maintaining your work capacity from start to finish.
    The finisher is just another bonus opportunity for all of us on our journey to achieve fitness. Plus, who doesn’t love burpees???

  24. Pat

    Scaling up is not necessarily the answer. Intensity will determine if a “finisher” is needed. Many a ShedHead can handle the rx’d #, but who can go the longest without dropping the bar, and still post a “fast” time?
    If you want to scale the # up, go for it, but don’t lose sight of maintaining your work capacity from start to finish.
    The finisher is just another bonus opportunity for all of us on our journey to achieve fitness. Plus, who doesn’t love burpees???

  25. Pat

    Scaling up is not necessarily the answer. Intensity will determine if a “finisher” is needed. Many a ShedHead can handle the rx’d #, but who can go the longest without dropping the bar, and still post a “fast” time?
    If you want to scale the # up, go for it, but don’t lose sight of maintaining your work capacity from start to finish.
    The finisher is just another bonus opportunity for all of us on our journey to achieve fitness. Plus, who doesn’t love burpees???

  36. Miller

    all right, once again I drank the koolaid except this time its in the form of a muffin!!! making paleo pumpkin/cranberry muffins…so far batter is to die for, cant stop snacking on it…we’ll see what happens after I cook them. I’ll let ya know how my very first Paleo baking went, if it goes by the way my kitchen looks, may be a disaster!!!

  37. Miller

    all right, once again I drank the koolaid except this time its in the form of a muffin!!! making paleo pumpkin/cranberry muffins…so far batter is to die for, cant stop snacking on it…we’ll see what happens after I cook them. I’ll let ya know how my very first Paleo baking went, if it goes by the way my kitchen looks, may be a disaster!!!

  38. Miller

    all right, once again I drank the koolaid except this time its in the form of a muffin!!! making paleo pumpkin/cranberry muffins…so far batter is to die for, cant stop snacking on it…we’ll see what happens after I cook them. I’ll let ya know how my very first Paleo baking went, if it goes by the way my kitchen looks, may be a disaster!!!

  39. Miller

    all right, once again I drank the koolaid except this time its in the form of a muffin!!! making paleo pumpkin/cranberry muffins…so far batter is to die for, cant stop snacking on it…we’ll see what happens after I cook them. I’ll let ya know how my very first Paleo baking went, if it goes by the way my kitchen looks, may be a disaster!!!

  40. Miller

    all right, once again I drank the koolaid except this time its in the form of a muffin!!! making paleo pumpkin/cranberry muffins…so far batter is to die for, cant stop snacking on it…we’ll see what happens after I cook them. I’ll let ya know how my very first Paleo baking went, if it goes by the way my kitchen looks, may be a disaster!!!

  56. J9

    modified:
    Diane-8:45 (35#)
    Lily-13:48 (35#)
    Rick-17:51 (75#)
    Karen-16:05 (45#)
    Erin-14:19 (65#)
    Jason-10:21 (75#)
    BrianO-16:51 (75#)
    Dale-19:43 (95# pp + burpees)
    Shannon-21:44 (45#)
    Lisa-15:04 (40#)
    as rx’d:
    Beard-13:51
    MattVW-12:19
    Kat-15:44
    Pat-9:59
    Matt-9:42
    Randy-12:14
    Estey-9:05
    DP-10:26
    Melanie-14:48
    Charlie-9:04
    McCoy-20:15
    Cheryl-21:25
    CK-19:17
    Scott-14:22
    Janice-21:33
    Ed-22:08
    scaled-up:
    KennyG-9:15 (115#)
    Deb-16:50 (75#)
    100 burpees for time:
    MattVW-12:12
    Rick-5:57 (50)
    Erin-9:14
    Jason-9:08
    Pat-9:40
    Randy-9:34
    Deb-9:00
    DP-7:26
    Charlie-9:01
    Aiden-8:38
    Mccoy-9:23

  57. J9

    modified:
    Diane-8:45 (35#)
    Lily-13:48 (35#)
    Rick-17:51 (75#)
    Karen-16:05 (45#)
    Erin-14:19 (65#)
    Jason-10:21 (75#)
    BrianO-16:51 (75#)
    Dale-19:43 (95# pp + burpees)
    Shannon-21:44 (45#)
    Lisa-15:04 (40#)
    as rx’d:
    Beard-13:51
    MattVW-12:19
    Kat-15:44
    Pat-9:59
    Matt-9:42
    Randy-12:14
    Estey-9:05
    DP-10:26
    Melanie-14:48
    Charlie-9:04
    McCoy-20:15
    Cheryl-21:25
    CK-19:17
    Scott-14:22
    Janice-21:33
    Ed-22:08
    scaled-up:
    KennyG-9:15 (115#)
    Deb-16:50 (75#)
    100 burpees for time:
    MattVW-12:12
    Rick-5:57 (50)
    Erin-9:14
    Jason-9:08
    Pat-9:40
    Randy-9:34
    Deb-9:00
    DP-7:26
    Charlie-9:01
    Aiden-8:38
    Mccoy-9:23

  58. J9

    modified:
    Diane-8:45 (35#)
    Lily-13:48 (35#)
    Rick-17:51 (75#)
    Karen-16:05 (45#)
    Erin-14:19 (65#)
    Jason-10:21 (75#)
    BrianO-16:51 (75#)
    Dale-19:43 (95# pp + burpees)
    Shannon-21:44 (45#)
    Lisa-15:04 (40#)
    as rx’d:
    Beard-13:51
    MattVW-12:19
    Kat-15:44
    Pat-9:59
    Matt-9:42
    Randy-12:14
    Estey-9:05
    DP-10:26
    Melanie-14:48
    Charlie-9:04
    McCoy-20:15
    Cheryl-21:25
    CK-19:17
    Scott-14:22
    Janice-21:33
    Ed-22:08
    scaled-up:
    KennyG-9:15 (115#)
    Deb-16:50 (75#)
    100 burpees for time:
    MattVW-12:12
    Rick-5:57 (50)
    Erin-9:14
    Jason-9:08
    Pat-9:40
    Randy-9:34
    Deb-9:00
    DP-7:26
    Charlie-9:01
    Aiden-8:38
    Mccoy-9:23

  59. J9

    modified:
    Diane-8:45 (35#)
    Lily-13:48 (35#)
    Rick-17:51 (75#)
    Karen-16:05 (45#)
    Erin-14:19 (65#)
    Jason-10:21 (75#)
    BrianO-16:51 (75#)
    Dale-19:43 (95# pp + burpees)
    Shannon-21:44 (45#)
    Lisa-15:04 (40#)
    as rx’d:
    Beard-13:51
    MattVW-12:19
    Kat-15:44
    Pat-9:59
    Matt-9:42
    Randy-12:14
    Estey-9:05
    DP-10:26
    Melanie-14:48
    Charlie-9:04
    McCoy-20:15
    Cheryl-21:25
    CK-19:17
    Scott-14:22
    Janice-21:33
    Ed-22:08
    scaled-up:
    KennyG-9:15 (115#)
    Deb-16:50 (75#)
    100 burpees for time:
    MattVW-12:12
    Rick-5:57 (50)
    Erin-9:14
    Jason-9:08
    Pat-9:40
    Randy-9:34
    Deb-9:00
    DP-7:26
    Charlie-9:01
    Aiden-8:38
    Mccoy-9:23

  60. J9

    modified:
    Diane-8:45 (35#)
    Lily-13:48 (35#)
    Rick-17:51 (75#)
    Karen-16:05 (45#)
    Erin-14:19 (65#)
    Jason-10:21 (75#)
    BrianO-16:51 (75#)
    Dale-19:43 (95# pp + burpees)
    Shannon-21:44 (45#)
    Lisa-15:04 (40#)
    as rx’d:
    Beard-13:51
    MattVW-12:19
    Kat-15:44
    Pat-9:59
    Matt-9:42
    Randy-12:14
    Estey-9:05
    DP-10:26
    Melanie-14:48
    Charlie-9:04
    McCoy-20:15
    Cheryl-21:25
    CK-19:17
    Scott-14:22
    Janice-21:33
    Ed-22:08
    scaled-up:
    KennyG-9:15 (115#)
    Deb-16:50 (75#)
    100 burpees for time:
    MattVW-12:12
    Rick-5:57 (50)
    Erin-9:14
    Jason-9:08
    Pat-9:40
    Randy-9:34
    Deb-9:00
    DP-7:26
    Charlie-9:01
    Aiden-8:38
    Mccoy-9:23

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