The Will to Power: Hip Hop Hippity Don't Stop

Tuesday, October 6, 2009

Hip Hop Hippity Don't Stop

Jerk
5-5-5-5-5

"Annie"
50-40-30-20-10 reps for time of:
Abmat sit-ups
Double unders

125/135/145/150/160(x4)/155
10 flat on Annie rx'd... Double-unders, I'm coming to get ya...

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Benchmarks

Back Squat: 305
Deadlift:405
Press: 150
Bench Press: 240
Snatch: 155
Squat Clean: 220
Power Clean: 205
Clean and Jerk: 83kg/182.6lb
Jerk: 208
Push-Press: 190
Overhead Squat: 190lb
Front Squat: 275
Thruster: 150
Pull-Ups: 17 deadhang/ 46 kipping
Weighted Pull-Up: 74 strict, 100 with kip
Push-Ups: 66
Handstand Push-Ups: 8 (with 1 abmat)
Muscle-Ups: 2 strict/ 12 kipping/ 30 (in 8:12)
Unbroken Double-Unders: 98
100m Sprint: 12.5sec
200m Sprint: 26sec
400m Sprint: 1:03
800m Sprint: 2:31
1600m Run: 5:58
5k Run: 25:19.6 (not a true measure)
500m Row: 1:28.8
1000m Row: 3:13.2
1500m Row: 5:10.2
2000m Row: 6:59.7
Verticle Jump: 28.5"
Verticle Box Jump: 49.25" (one drop step)
Broad Jump: 96"