8/26

5 x 2 Clean @121/132/143/143/143#

Front Squat 4 x 8 @132#

 

5 x 10 OH Lunge steps and walk back @44#

1 min. ME with full recovery

Row 15 cal

Dips 11

run 200m

T2B 11

Row 14 cal

HSPU 11

Run 200m

Finisher:

20 x 25m sprint

(jog a mile, sprint the short straights on track)

First time using Vitargo as recovery aid.  Used one scoop.

8/24

5 x 5 Split Jerk @77/99/99/99/99#

10 x 1 Clean @ 121# 1 every 30 sec.

WOD

15 min. AMRAP

5 butterfly pullups

20 wallball @ 18#

200m run

4 rounds + 12 reps

8/23

5 x 5 Pause Back Squats @ 135#

WOD
4 rounds:
12 Bar-Facing Burpees
9 DL
6 Hang Clean @ 115#
3 Front Squat
1 Jerk

Time- 11:42

5 x 5 Snatch @65/85/85/85/85#

OHS 2 @85/105/125#, 1 @135#

WOD #2
1-10-1
Pushup
Box Jump 24"

Time- 14:18

Good day of training!  Got 2 WODs and 2 lifts in, felt good.

8/21

5 x 5 Snatch @ 77/88/95/99/99#

10 x 1 DL @220#

5 x 15 Jerk @ 55# UB with 30 sec. rest (5 minutes)

10 x 50m sprint

8/20

5 x 5 Hang Clean @99/110/121/132/143 x 2

WOD 

3 rounds:

500m row

10 handstand walk steps (walked the length of carpet upstairs on the track)

400m run

Time- 20:26

Fun WOD, I need to get better at walking on my hands.

8/19

5 x 5 Jerk @ 55/77/99/110/121# x 45

Front Squat 2 @143/165/165#, 1 @176/187/187/187#

10 x 1 Strict HSPU

WOD 10 min. AMRAP

5 bar dips (kipping)

10 GHD situps

7+10

8/18

Partner WOD with new Devin

2 rounds:

100 squats (sets of 25)

100 burpees (sets of 10)

100 pullups (sets of 10 butterfly)

100 wallball

100 situps

100 box jumps

Time- 45:21

1st round- 22:29

8/16

10 x 1 negative deficit HSPU (parallettes)

Airdyne intervals

8/15

Clean 5 x 1 @125/135/145/155/165#

4 x 200m run with full recovery

41/39/38/35 sec.

WOD 10 min. AMRAP

1-1-2-2-3-3-4-4-5-5-etc.

Pistol

Box Jump

12+3

8/14

Clean 5 x 1 @85/105/125/135/135/135#

Front Squat 5 x 5 @135/135/135/135/135#

Heavy Clean Pull 10 x 1 @195#

2 x 10 GHD Situp

8/13

Jerk 5 x 1 @85/105/115/125/135#

5 x 5 Push Press @85/95/95/100/100#

HSPU 10 x 2 kipping

WOD 1-10-1 Pyramid

Thrusters @45#

Pullups (butterfly)

Time- 21 minutes

10 x 15m sprints max acceleration

8/12 Devin Training Begins

Snatch 5 x 1 @65/85/105/105/105/105#

OH Squat 5 x 5 @105/105/105/115/115#

WOD #1

After every UB set of swings, run 200m

400m run

100 KBS @40# (40/30/30)

400m run

Time- 16:08

Devin is now programming for me.  This is his first WOD.  My goal is to work on my weaknesses and improve my cardio and endurance while continuing to get stronger.  I'm going to try and get 2 metcons in one day at least twice a week.  Today was the first attempt.

WOD #2

7 min. AMRAP

Burpee Box Jump

53 reps

5 min. every 30 sec. 

5 max strokes @ 10 setting (erg)

10 x 2 ring dip (work on kipping dip)

8/11

Still feeling sick so didn't do much today.

Bench 2 @ 120# (more like 1 1/2), 5 @105#

with depth pushups

Torture Twist

Sick

Out sick from 8/6-8/10

8/5

5 rounds

10 PP@75# (UB)

30 DU

Time- 4:45

8/2

Snatch 3 @85/105/105#

OHS 3 @85/105/125#

Death by Front Squat @ 135#

Score: 9

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

1 minute rest

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

81 total reps

8/1

5 x 3 Squat Clean @ 125/135/145/155# x 1

"Sprindy"

20 min. AMRAP

5 pullup (butterfly)

10 pushups

15 squats

10 rounds

7/31

Bench 1 and 1/2 @ 120#, 5 @ 105#

with depth pushups

1/2 DL 1@250#, 4 @230#

with 10yd sprint x 4

Torture  Twist

2 min. ME DU    150

3 min. ME Wallball  57

2 min. rest

3 min. ME KBS@40#   60

2 min. ME DU    125

Total Score: 392

7/29

Bench 3 @115#, 5 @ 100#

with 6 depth pushups

1/2 DL 3 @245#, 5 @ 225#

with 10 yard sprints x 4

5 x 3 Push Press @85/105/125/125, 2 @130#

Muscle Up Practice

7/28

Big Lake Run ~46 minutes

7/26

4 x 8 Push Press @88#

4 x 8 Front Squat @132#

3 x 5 sec. Torture Twist

7/25

5 x 5 Back Squat @ 155#

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

HSPU/Pullup

~16 minutes

4 x 320m run

7/24

5 rounds

10 DB Thruster @ 35# (UB)

30 DU (UB)

Time- 6:34

7/20

Partner WOD

20 min. AMRAP

Alternate Rounds of:

1 Clean+4 Front Squat @95#

6 Push Press (Jerk) @95#

8 Burpee

10 Box Jump

5 rounds

7/19

Bench 2 @115, 5 @ 100# with depth pushups

1/2 DL 3 @ 245, 5 @235# with box jumps

3 x 5 sec. torture twist

4 min. AMRAP

5 pullup                         6+5

10 jumping squat

1 min rest

4 min AMRAP

5 ring dip (band)           7+5

10 split jump

7/18

5 Rounds:

25 KBS @40#

10 Burpee

25 DU

Time- 14:19

7/16

Bench 2 @115, 5 @100# with 5 depth pushups

1/2 DL 2 @245, 5 # 225# with 6 box jumps

5 x 5 Torture Twist

WOD

3 rounds:

50 DU

25 Wallball 14#

15 Pullup

Time- 9:44

7/15

7 Front Squats OTM for 7 minutes @105#

20-40-60 KBS@40#

12-9-6 Push Press @ 95#

20-40-60 Walking Lunge

7/14

Bench 3 @95/105, 5 @ 95#

5 Depth Pushups

1/2 DL 3 @ 245, 3 @240#

6 box jumps

3 x 5 sec. torture twist

7/13

8 x 200m run with 2 minutes rest

42/40/39/40/39/40/36 seconds

7/11

DL 5 @125/175, 1 @225/245/265/275/285# PR

Previous PR was 280# 4/13

7/10

Big Lake Run ~45 minutes

Clean 5 @ 95/115#, 3 @125/135#, 1 @140/145/150/155/160/165#

Got under 165# multiple times but coundn't catch it, then finally caught it and couldn't stand up with it. That was a first!  165# would have been a 5# PR.

7/9

Strict Press 1 @85/95/100/105/110# PR
Push Press 1 @ 115/120/125/130/135#
Split Jerk 1 @135/140/145/150/155/160# PR

7/8

OHS 10 @85, 8 @105, 5 @ 125, 1 @135#

Front Squat 5 x 5 @ 95/135/155/155/175#

"Hope"

FGB Style

1 min. ME

Snatch @65# 13/10/11

Box Jump 15/16/16

Thruster @65# 11/10/12

Pullup 10/13/12

Burpee 10/10/11

Total Score: 180

7/7

One Year Ago Today WOD
Run/Walk to Cameron Park
2 rounds:
Partner WOD
ME KBS vs. 200m run
Alt. Pushups
Goblet Squats
Situps

Run back to gym

5 x 5 Back Squat @ 135/145/155/175/175#

Karen PR

July 6th

"Karen"
7:06 PR!

Previous PR was 7:29 on 6/5/13

Bent Over Row 10 @75/75/75/75#
Single Leg RDL 5 @75/75/75/75#

7/4

3 Rounds:
100m Run
100m Alt. Lunges
100m Run
100m Broad Jump

Time ~18 minutes