Wrestling Blogs - Frank DeSales

29 May 08

Workout:

Squats 10/8/6/4/2 [245/275/295/315/335]

Power Cleans 10/8/8/6 [155/175/175/175]

Low Cable Rows 3 x12 [100/120/130]

2 June 08

Warm Up: 10 Minutes Running

Workout:

“Barhop”

10 HSPU [Substituted w/ 10 95# Pushpress]

20 Pulls up

15 Front Squats @ 95#

30 Burpees

15 Sumo Pulls @ 109#

40 Atomic Situps

15 Squats @ 95#

Time 16:34

Then:

4 x Squat Jumps/Box Jumps @ 31”

Squat Jumps/:30 Rest/Box Jumps/:30 Rest [4x]

Max Squat Jumps – 40

Max Box Jumps – 11

Then:

10:30 Spinner Ride

Total Work: 49:30

Time in Zone – 19:06

Avg HR – 152

Max HR – 202

Min HR – 86

Calories – 942

Comments:

Good Work overall. HSPU’s didn’t happen. This was disappointing. Pull ups were not good 4 x 5 for 20 overall. Pace was good. Jumping section was good. This is a tough workout.

3 June 08

Warm up: 10 Minutes on Spinner Cycle

Workout:

1- 10 x Power Clean @ 139# + 2:30 Aerodyne + 2 Mins Rest – 3 Rounds

2- 5 Minutes Rest [Using 2 Mins from First Series + 3 Mins additional]

3- 8 x Deadlift @ 229# + Same protocol as above

4- 5 Minutes Rest [Using 2 Mins from First Series + 3 Mins additional]

5- 10 x Pull Up/Push Up/KTE/Dips/Push Press @ 40#/DB Swing @ 45# - 2 Rounds –1 Minute rest Between Circuits

Total Work: 59:02.30

Time in Zone – 9:52

Avg HR – 136

Max HR – 176

Min HR – 84

Calories - 919