Sunday, May 27, 2007

Last Minute 2

Fitness Network, May 27

5 rounds for time of:
  • 5 barbell clean and jerk, 115lbs
  • 400m run
Done by
  1. Jonathan 14:59
  2. Soon 17:04

Sunday, May 13, 2007

"Last Minute"

Click here to view workout

Venue: Fitness Network. Morning, May 13

Done by:
  • Jonathan 10:33
  • Soon 10:29

Saturday, May 12, 2007

Outdoor 001

Venue: Kiara softcore park, evening, May 12

3 rounds for time of:
  1. run - 1k
  2. pushup - 50 reps
  3. situp - 50 reps
Done by:
  • Soon 26:34 (avg hr: 155, max hr: 172)

Wednesday, May 9, 2007

Hardcore...

Venue : Fitness Network

"150"
or 149 to be exact..
For time of :
  • 12 Pull-ups
  • 25 Deadlifts @ 95lbs
  • 25 Push ups
  • 25 Box Jumps @ 24"
  • 25 Floor Wipers @ 45lbs
  • 25 One Arm DB Clean & Press @ 25lbs
  • 12 Pull-ups
Done by :
  • Jin Han (Round 1 - 10:12, Round 2 - 12:25, 5 min break between rounds)

Other stuff done today -


5 rounds for time of :
  • 5 Clean & Jerk @ 115lbs
  • Run 400m
Done by :
  • Jonathan (15:59) Average HR: 168bpm/86%, Max HR: 177bpm/91%

Monday, May 7, 2007

Workouts of the Day

Venue : Fitness Network

#001
21-18-15-12-9-6-3 reps of :
  • 24kg KB Swing
  • Pull ups
Done by :
  • Jonathan (12:54)
  • Soon (10:54) Tuesday night, May 29

#002
5 rounds for time of :
  • 15 Overhead Squats
  • Run 400m

Done by :

  • Jin Han @ 10 lbs for OH Squats (24:51)

Sunday, May 6, 2007

"300"

For time of:
  • pullup - 25 reps
  • deadlift - 50 reps - 135lbs
  • pushup - 50 reps
  • box jump - 50 reps - 24" box
  • floor wiper - 50 reps (L & R = 1 rep) - 114lbs bar
  • barbell clean & press (bar touches the floor each rep) - 50 reps - 75lbs
  • pullup - 25 reps
Done by:
  1. Soon - time: 41.28, avg heart rate: 140 bpm, max heart rate: 168 bpm (box jump lah!) (Sunday 6 May 2007)

Friday, May 4, 2007

Jin Han's Birthday Workout

"Jin Han"

3 rounds for time of:
  • 5 Pull ups
  • 10 Push ups
  • 15 KB Sumo Deadlifts @ 24kg
  • 20 Box Jumps @ 24"
  • 5 Floor Wipe-outs

Done by:

  • Jin Han 14:23 (27 April 2007)

Note: Jin Han's birthday falls on 28 April.

Thursday, May 3, 2007

SnS Workouts

SnS (Short and Sick) Workouts

#001
3 rounds for time of:
  1. Deadlift @ Bodyweight - 10 reps
  2. Box Jump @ 24" - 10 reps
  3. Pull-ups - 10 reps
  4. Dips - 10 reps
Done by :
  • Jonathan 10:14 (30 April 2007)

#002
3 rounds for time of:

  1. Push Press @ 115lbs - 5 reps
  2. Pull ups - 10 reps
  3. Push ups - 15 reps
  4. Run 400m

Done by :

  • Jonathan 11:14 (2 May 2007)