Friday 06/01/12

L sits
3 x 10 seconds - "h" sits

20 minute AMRAP of:
5 Ring Push-ups, feet even with bars
10 Pull-ups
15 Wallballs, 14#
20 KB Swings, 1 pood
25 DU's
4 full rounds + 5 Push-ups + 10 Pull-ups + 15 Wallballs + 12 KB Swings

Thursday 05/31/12

OHS
5-5-5-3-3-3

Press
3 x 5 @ 75 - recent PRish woot!

21-15-9 reps for time of:
Burpees
Deadlift, 135#
Dips, two red bands
14:13
1-5:55
2-5:17
3-3:01
The dips were HARD and then the burpees were terrrible after those.

Wednesday 05/30/12

Swim
For time:
50y - :37
100y - 1:20
200y - 3:02
400y - 6:17
800y - 13:12
400y - 6:41
200y - 3:09
100y - 1:27
50y - :38
Total was 52:28
Rest 2:00 between each.

Bike
15.91 miles took about 58 minutes.16.46 mph. Hilly route.

Monday 05/28/12

Press
3 x 5
45 - 5
55 - 5
65 - 3
-------
70 - 5,5,5

5 RFT of:
5 Pull-ups
10 Wallballs, 14#
15 DU's
5:59

Saturday 05/26/12

Dips
3,3,3

Strict Pull-ups
3,3,3,3,3

Ring Push-ups
Feet on first crack behind bars
5,5,5

Shoulder felt weird so I stopped.

:15 on, :15 off wall sit x 10 rounds.
Rest 3:00
:30 on x 2 rounds

Friday 05/25/12

Bike
Taco Ride 20 miles easy

Thursday 05/24/12

Dips
5 x 3

Strict Pull-ups
5 x 4

Ring Push-ups
5 x 5 (feet in line with pull-up legs)

I rested 1:30 between sets and I rotated through one round of each exercise for a total of 5 rounds.

Then I warmed up for a metcon and in the process of doing 33# Thrusters I did SOMETHING to my knee...now it alternately kills and is fine.

Wednesday 05/23/12

For time:
400m run
25 KB Swings, 1 pood
Carry KB around CHS
Carry a 25# plate around CHS
25 Box Jumps, 18"
Run around CHS
50 Walking Lunges
25 Burpees
400m run
19:58

Tuesday 05/22/12

Clean and Jerk
3-3-3-1-1-1
33-5
63-5
73-3
83-3
93-1
98-1
98-1
Wow. I need to clean and jerk more often. Form was terrible.

E* Trade Baby
3:00 Burp-ups - 21
1:30 rest
2:00 Burp-ups - 16
1:30 rest
1:00 Burp-ups - 9
Jumped up to the higher of the two bars on the freestanding structure.

Monday 05/21/12

Swim
7 x 200y, rest 3:00 between each.
3:03
3:06
3:06
3:08
3:13
3:04
3:13

Later

Bike
Rode from home to work (23 minutes nice and easy)
Rode 10 miles hard, averaged 16 mph
Rode home from there.
Total 20 miles. Fun ride!

Saturday 05/19/12

Squat
3 x 5 @ 150
Fail
Did 2 x 10 reps at 125 instead

15 minute AMRAP of:
5 Dips (red band)
10 OH Walking Lunges, 25#
15 Box Squats, 18"
7 rounds + 5 dips + 8 lunges

Thursday 05/17/12

Swim
3 x 50y, 100y, 200y
Work:Rest of 1:1
25-:16
50-:40
100-1:26
25-:17
50-:42
100-1:26
25-:17
50-:41
100-1:25

Wednesday 05/16/12

Bike

Tuesday 05/15/12

Clean
3-3-3-2-2-2
33-5
63-5
-------
73-3
83-3
93-3
-------
103-2
108-1
Arm pain made me stop at this point.

4 RFT of:
10 HSPU's (to 25, 2 x 10# bumpers)
10 1 Arm DB Snatch (each arm), 15# DB
10 Wallballs, 14#
16:18
1-2:51 (unbroken HSPU)
2-4:23 (very broken HSPU)
3-4:34
4-4:29

Sunday 05/13/12

Run
3 x 1 mile repeats, resting 10 minutes between
1-7:46
2-7:31
3-7:48

AMRAP in 6 minutes:
100m run (did 50m down-back)
8 Single Arm DB Thrusters, 35# (used 25#) Do 8 only after each 100m run.
6 full rounds, plus 1/3 run

Rest 2 minutes

AMRAP in 6 minutes:
25 DU's
8 Push-ups
6 full rounds, plus 25 DU's, plus 1 push-up

Rest 2 minutes

AMRAP in 6 minutes:
15 Squats
4 Pull-ups
Started with pull-ups: 7 full rounds, plus 4 pull-ups, plus 12 squats

Saturday 05/12/12

Press
45 - 5
55 - 5
65 - 5,5,5

Squat
45 - 5
75 - 5
115 - 5
135 - 3
150 - 5-5-4+1
I hit the fail bars on my last rep and that biffed me up, so Phil helped me put the bar back up and I did one more.

1:00 of each of the following:
KB Swings, 1 pood - 33
Rest
Squats - 44
Rest
Burpees - 17

Rest exactly 5:00

3 RFT of:
Run 200m
10 tire flips (Teen Bear)
20 Pull-ups
30 Sit-ups
16:41
1-5:21
2- 5:51
3-5:29 (shorter b/c I didn't have to run across the gym)
This one is crazy on the abs. Also, my legs were shot.

Friday 05/11/12

Clean
5-5-5-3-3-3-2-2-2
33-5
63-5
73-5
83-3
93-3
98-2
103-1 (fail)

Dips
4 sets of 8 with red band, on the 2:00 (plus 4 more til I spasmed)

10 minute AMRAP of:
400m run
10 Push-ups
10 KB Swings, 1 pood
2 full rounds + 400m + 9 push-ups

Monday 05/07/12

OHS
33-5
63-5
73-5
83-5
88-5
93-5
98-5 (New 5 rep PR)

5 RFT of:
5 Pull-ups
10 Wallballs, 14#
20 DU's
6:31

Saturday 05/05/12

Press
3 x 5

Squat
3 x 5

45-5
75-5
105-5
125-3
------
145 - 5,5,5

Dips
6 sets of 5 reps with red band on the 1:00

1 Bear Crawl
10 Squats
10 Push-ups

Or

15 minute AMRAP of:
10 Push-ups
10 Wallballs, 14#
10 Pull-ups
10 Box Jumps, 18"

Friday 05/04/12

Run
800m jog, increasing speed
6 x 400m, resting 2:00 between each

800m (warming up) 5:05
Rested 7:14 :)
1-1:32
2-1:33
3-1:33
4-1:35
5-1:35
6-1:42 (my shoe came untied about 1/4 in, so I tied it quick ARGH!)

Thursday 05/03/12

Swim
300y, rest 3:00.
5 x 100y, rest :90 between each and 3:00 after the final 100.
300y

300 - 4:40
1-1:22
2-1:24
3-1:25
4-1:26
5-1:26
300-4:47

Tuesday 05/01/12

Run
Started at 144th at the top of "The Hill of Fun." Ran on the trail to 156th and back. On the way back it took us 11:44 or so. Massive hills.
Ran 5 "Hill of Funs" walking down and resting a few seconds at the bottom.
Missed the first time...
4:29 rest
2-1:38
5:09 rest
3-1:38
5:42 rest
4-1:37
7:23 rest lol!
5-1:30 (fastest one...after longest rest)

Monday 04/30/12

Squat
3 x 5
45 - 5
75 - 5
95 - 5
115 - 3
--------
140 - 4,5,5 (overcompensated for being on my toes on the fifth rep in first set. landed back and failed.)

Dips
4 x 7 using red band. Went every 2:00 on the minute.

Sunday 04/29/12

GMS Clinic