Sunday 07/01/12

7:00
Bike with Omaha Endurance Group
Only ended up doing about 8.5 miles. It was a nice course (started at Cunningham Lake) and a great group to ride with though, so it's something to build on. The rest of the day was a "rest day."

Saturday 06/30/12

7:00
Run with 24 Hour group

Later
Dips and Pull-ups

Friday 06/28/12

Back Squat @ 150 - focusing on wrists straight in warm-ups
45 - 5
95 - 5
135 - 2 (wrists hurt!)
--------
150 - 5,5,5 (bad wrist)

7 minute AMRAP of:
4 KB Snatches, 15# (2 each hand)
8 Push-ups
2 Down-backs
5 full rounds plus 4 snatches plus 3 push-ups.
First time doing the KB snatches. Need to work on form, but it wasn't a total disaster. Push-ups were continuous rounds 1-3, then after that I had to rest, but was in the "up" position when I did. Woot.


Later:
Tabata run 7.2


FIRST EVER Trail bike ride - unknown distance FUN!

Thursday 06/28/12

High Hang Snatch @ 63#

L Sits - FORM

Swim
500y TT
REALLY did 1000y TT
1st 500 - 8:02
2nd 500 - 8:26

5 x 100y on the 2:30

Tuesday 06/26/12

Bench Press (14 and 30 for J hooks)
5-5-5-3-3-3 (Ended up 5-5-5-5-3)
45 - 5
65 - 5
75 - 5
85 - 5
95 - 5 (5 rep PR)
105 - 1 fail

Run
5 x 400m, resting 2:00 between each. Hold within 5 seconds or after the final round do 50 squats.
1-1:32
2-1:34
3-1:34
4-1:34
5-1:33
Big time PR on this. Woot.

Monday 06/25/12

Squat
45 - 5
95 - 5
125 - 3
--------
145 x 5,5,5

High Hang Snatch
33 - 5
53 - 2
63 - 2,2,2,2,2
Form is SLOWLY improving. Working on getting the bar to move fast. But it's a SLOW process...get it? HA!

1 Arm KB Snatch - 10#
Next time work on 15#

Later:

Dips
3 x 4 reps

Pull-ups
3 x 7 reps

3 RFT of:
6 broad jumps, 6'
21 KB Swings, 1.5 pood
21 Push-ups
12:15
1-3:12
2-4:11
3-4:51

Sunday 06/24/12

Bike
5.6 miles toward Mom and Dad's, then Charista got a flat on Old Yeller and we got a ride back home. :)  It was supposed to be a rest day, anyway.

Saturday 06/23/12

Bike on Old Yeller, 25 miles
About 2 hours

Friday 06/22/12

High Hang Snatch
33-5
53-2
63-2,2,2

Pull-ups
5 x 6 reps, lots of rest between

4 rounds for time of:
10 Burpees
20 Walking Lunges
10 SDHP, 53#
About 10:05ish with Phil as my partner.

Later in the day:
Tabata run @ 7.0

Thursday 06/21/12

Press
3 x 5 @ 77.5
45 - 5
65 - 5
70 - 3
------
77.5 - 3, 3, 2
Ugh. Not awesome.

Dips - Ring
Tried and MIGHT have gotten one successful dip, but then failed a few more times and started using the red band and did 3 sets of 5.

Bike

Tuesday 06/19/12

For time:
1600m run
150 DU's
50 Burpees
800m run
100 DU's
35 Burpees
400m run
50 DU's
20 Burpees

Total 34:31
Mile time: 9:34
DU's/Burpee time 1+ 800 time :13:35
DU's/Burpee time 2: 5:54
400 time: 2:39
DU's/Burpee time 3: 2:49

The mile and 800 could have been a tad long, as they started construction at CHS and so we had to improvise an 800 distance, which we ran twice to get the mile.

Monday 06/18/12

Snatch
3-3-3-2-2-2
33-3
53-3
63-3
63-2 (1 power) x 4 rounds

Bench Press
5-5-5-3-3-3
45-5
65-5
75-5
85-3
95-3
105-2 (fail) PR

L-sits
Last time: 23, 19, 19
This time: 27, 20, 20
Next time work on form

21-15-9 reps for time of:
Deadlift, 155#
Push-ups
8:05

Sunday 06/17/12

Squat
3 x 5 @ 140
45-5
75-5
105-5
135-3 (dumb)
140-5,5,5

Dips
5 x 3 reps

Strict Pull-ups
5 x 5 reps

Rested about 1:30ish between Dips and Pull-ups.

Bike
Rode 14 minutes out and 14 back, 8 miles. That's about 17 MPH. Windy day.

Friday 06/15/12

Clean
3-3-3-2-2-2
33-5
-----
53-3
63-3
73-3
-----
83-2
93-2
103-2 (power)

4 RFT of:
10 Arm KB GTO (5 right/5 left), 30#
20 Wallballs, 14#
400m run
Complete a total of 25 GHD Sit-ups during the WOD (did these at first)
18:13

Thursday 06/14/12

Back Squat
3 x 5 @ 135
45 - 5
75 - 5
105 - 5
125 - 5
---------
135 - 5,5,5

Pull-ups
1 set of 4, then a metcon, then 5 more sets of 4.

Dips
2 sets of 2, then a metcon, then 4 more sets of 2.

10 minute AMRAP of:
5 Push-ups
7 Box Jumps, 18"
10 Walking Lunges
20 DU's
7 full rounds plus 5, plus 7, plus 4 lunges


Later in the day...
Tabata run 6.5...PR is 7.1

Wednesday 06/13/12

Swim
5 x 300y, resting 2:00 between.
1-4:41
2-4:39
3-4:40
4-4:39
5-4:41

Tuesday 06/12/12

Deadlift
5-5-5-5-5
33-5
83-5
------
123-5
143-5
163-5
183-5
I'm thinking this might be close to or tie a 5 rep PR for me. Woot.

12 Minute AMRAP of:
8 Medball Cleans, 14#
6 Push-ups
4 KTE
10 full rounds + 8 cleans + 1 push-up

Sunday 06/10/12

Warrior Dash

Saturday 06/09/12

Sand Volleyball Tournament

Friday 06/08/12

Snatch
3-3-3-2-2
33-5
53-2(fail)
53-3
63-3 (1 power)
68-2
73-2 (power)

Bench Press
5-5-5-3-3-3

45-5
65-5
75-5
85-3
90-3
100-2 (fail) Big PR. By 10 pounds.

L-sits
23, 19, 19 seconds = 61 seconds

3:00 AMRAP, 1:00 rest x 4 rounds of:
10 Push-ups
10 Walking Lunges
1 Down-back (b-ball court, from wherever you stopped lunging)
1-3 full + 4 Push-ups
2-2 full + 9 Push-ups
3-2 full + 3 Push-ups
4-2 full + 4 Push-ups

Later:

21-15-9 reps for time of:
Thrusters, 63# (SB 85#)
Sit-ups
Pull-ups
DU's
10:07

Thursday 06/07/12

Bike
14 easy miles

Wednesday 06/06/12

Swim
6 x 50y, resting :30 between each
1-:36
2-:38
3-:39
4-:40
5-:40
6-:41
Rest 3:00
500y - 7:58
Rest 3:00
6 x 50y, resting :30 between each
1-:39
2-:40
3-:40
4-:41
5-:41
6-:39

Tuesday 06/05/12

Clean
3-3-3-3-3
33-5
63-3
73-3
83-3
93-2
103-2
113-fail

For time:
25 of each:
GHD Sit-ups
Box Jumps, 18"
Med Ball Sit-ups, 14#
Wallballs, 14#
Sit-ups
Burpee Box Jumps, 18"
9:43

Monday 06/04/12

OHS
33-5
63-5
83-5
93-5
103-5 (5 rep PR)

Deadlift
63-5
83-5
103-5
123-5
143-5
Wasn't feeling well and decided to stop lifting and switch to the metcon.

Baseline
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
8:32
Push-ups were very good, pull-ups were slow. I need to stop using the exfoliator stuff b/c my hands get too soft and pull-ups HURT. Also, I did a fair number of strict pull-ups yesterday...

Sunday 06/03/12

Strict Pull-ups
3,3,3,3,3 = 18

L Sit
8, 8, 13, 13, 16, 14 = 72 seconds

5 minute on, 2 minutes rest, 5 minutes on AMRAP:
5 TTB
10 Walking Lunges
15 DU's
I think...4 full rounds + 5 + 10
Second time was 5 full rounds + 5 + 10 + 10 DU's