Thursday 5-31-2012

Rest Day

Wednesday 5-30-2012

Strength:

Close Grip Bench

5reps x 5sets

(205#)

Super-set with...

Dead Hang Pull-Ups

10reps x 5sets

WOD #1:

5 Rounds for Time:

25 Push Press (75#)

50 Double Unders

= 7:53

WOD #2:

20mins. on the clock (Counting up)

-On Odd minutes complete 3 Power Clean & Jerks (205#)

-On Even minutes complete 2 Rope Ascents (15')

Xendurance

Monday - Thursday 5-21/24-2012

Regional Games PREP work!!!

Sunday 5-20-2012

WOD #1:

12min. AMRAP:

2 Rope Ascents (15')

15 Box Jumps (24")

15 SDHP (32kg KB)

30 Double Unders

= 6 rounds + 1 rep

Then... 10mins. post WOD...

Complete as many hang power cleans as possible in 3mins. @ 225#

= 27reps

Saturday 5-19-2012

WOD #1:

10-9-8-7-6-5-4-3-2-1

Back Squat (135#)

CTB Pull-Ups

Shoulder to Overhead (135#)

= 8:07

WOD #2:

4min. AMRAP

5 HSPU

5 Good Mornings (95#)

= 7 rounds

Friday 5-18-2012

Rest Day

Traveling to Miami, FL

Level 1 Seminar at Peak 360 CrossFit

Thursday 5-17-2012

WOD #1 (9:20am):

50 Pull-Ups

500m Row

21 Thrusters (105#)

1000m Row

21 Thrusters (105#)

500m Row

50 Pull-Ups

= 15:05


WOD #2 (3:30pm):


4 Rounds for Time:

3 Rope Climbs (15')
25 WallBalls (20#)

= 5:50

Wednesday 5-15-2012

Strength:

Heavy Snatch Single

(Hit positions)

= (185#, 215#, 235#, 255#)

WOD #1:

5 Rounds:

5 Deadlifts (345#)

10 Burpee

= 3:43

WOD #2:

30 Muscle Ups for Time

= 4:59 (PR)

WOD #3:

Gymnastics Practice Session

Extreme Endurance

Tuesday 5-15-2012

Warm-Up:

21-15-9 HSPU's

(30sec. rest between sets)

= 4:28

WOD #1 (9:30am):

Regional DB Snatch WOD

= 4:39 (110# DB)

WOD #2 (1:30pm):

1mile Run

50 Step Ups (75#)

30 DB Hang Power Clean (75#)

= 11:33

Monday 5-14-2012

Rest Day

Extreme Endurance

Spencer's Twitter

Sunday 5-13-2012

WOD #1:

150m Prowler Push

50m Farmer Carry (100# DB's)

100m Prowler Push

100m Farmer Carry (100# DB's)

50m Prowler Push

150m Farmer Carry (100# DB's)

Rest 5min. then complete...

30 GHD Sit-Ups

1 Muscle Up

25 GHD Sit-Ups

2 Muscle Up

20 GHD Sit-Ups

3 Muscle Up

15 GHD Sit-Ups

4 Muscle Up

10 GHD Sit-Ups

5 Muscle Up

Total Time: 20:04

Extreme Endurance

Saturday 5-12-2012

WOD #1:

3 Rounds:

25 WallBalls (20#)

30 Pull-Ups

then immediately after...

3 Rounds:

50 Double Unders

7 Squat Snatch (135#)

= 11:22

After Party:

20 Muscle Ups

Friday 5-11-2012

Warm-Up:

Shoulder Mobility

20 DB Snatch (100#) for time:

= 1:05

WOD #1:

5 rounds for time:

12 Deadlifts (155#)

50ft. Overhead Walk w/ Bar

9 Hang Power Cleans (155#)

50ft. Overhead Walk w/ Bar

6 Push Jerks (155#)

= 10:50

WOD #2:

10-9-8-7-6-5-4-3-2-1

HSPU (Regional Standard)

Pistols

= 7:34

After Party:

Muscle Ups 4sets x 5reps

Extreme Endurance

Thursday 5-10-2012

Rest Day

http://xendurance.com/

Wednesday 5-9-2012

WOD #1 (8:30am):

800m Run

15 High Hang Snatch (185#)

800m Run

15 Mid-Thigh Snatch (195#)

800m Run

15 Full Snatch (205#)

= 20:58

WOD #2 (Not for Time):

5rounds of:

6 Ring HSPU

12 Ring Rows

20yds. Double KB Walking Lunge (24kg)

WOD #3 (3:00pm):

5rounds of:

Close Grip Bench x 5rep (205#)

Ring Push Ups x 20rep

Tuesday 5-8-2012

Strength:

2 Front Squats + 1 Jerk

1-1-1-1-1-1-1

(185#, 235#, 265#, 285#, 305#, 315#, 325#x)

WOD #1 (9:30am):

50 Pull-Ups

150 Double Unders

30 Hang Power Cleans (225#)

150 Double Unders

50 Pull-Ups

= 16:43


WOD #2 (5:00pm):


5 Rope Ascents (15')
10 Over the box Jumps (30")

4 Rope Ascents (15')
8 Over the box Jumps (30")

3 Rope Ascents (15')
6 Over the box Jumps (30")

2 Rope Ascents (15')
4 Over the box Jumps (30")

1 Rope Ascents (15')
2 Over the box Jumps (30")

= 6:40






http://xendurance.com/uncategorized/xendurance-sponsores-spencer-hendel-one-of-the-fittest-men-on-earth/

Monday 5-7-2012

Strength:

Muscle Snatch (1-1-1-1-1)

(115#, 135#, 155#, 175#, 185#)

WOD #1:

1000m Row

then...

10rounds of:

10 Front Squats (95#)

10 Hand Release Push Ups

then...

1000m Row

= 18:58

After Party:

30 Strict HSPU

Sunday 5-6-2012

Rest Day

Saturday 5-5-2012

WOD/Recovery:

5k Run (8-9min. miles)

= 27:22

Friday 5-4-2012

Strength:

Every minute on the minute for 10min. complete 1 snatch:

(225#, 235#, 245#, 255#, 265#x, 265#, 275#x, 275#x, 275#, 285#x)

WOD #1 (9:30am):

12min. AMRAP:

5 Dumbbell Snatch (right arm)(100#)

15 WallBalls (30#)

5 Dumbbell Snatch (left arm)(100#)

15 Toe-2-bar

= 4rounds + 2reps

WOD #2 (2:00pm):

50 HSPU As fast as possible

= 5:51


After Party:


Close Grip Bench
8reps x 5sets @ 185#

Hollow Rocks
20reps x 5sets

Thursday 5-3-2012

Practice Work:

20 Dumbbell Snatches (100#)(alternating)

= 1:15

WOD #1:

5 Rounds for Time:

5 Shoulder to Overhead (135#)

OverHead Walk (135#)(30m)

5 Shoulder to Overhead (135#)

10 CTB Pull-Ups

5 Shoulder to Overhead (135#)

OverHead Walk (135#)(30m)

5 Shoulder to Overhead (135#)

2 Cargo Net climbs (18')

= 18:50

Wednesday 5-2-2012

Strength:

Snatch Balance

(1-1-1-1-1-1-1)

(235#, 255#, 265#, 285#, 305#, 325#, 335#PR)

WOD #1:

For 10 Rounds:

Every 2min. complete...

10 Cal. on the Rower and 3 Hang Power Cleans (225#)

After Party (Immediately following the WOD):

20 Muscle-Ups for time

= 3:43

Tuesday 5-1-2012

Rest Day