Friday 06/28/13

"Fight Gone Bad"
3 rounds of 1:00 each, max reps:
Box Jumps, 18"
Push Press, 53#
Row
Wallball, 14#
SDHP, 53#
Rest
(In the past, we haven't had the rower and I've done "Burp-ups" instead. Also, in the past I started at Wallballs and maintained this same order.)

Round 1:
Box Jumps - 25
Push Press - 20
Row - 8 calories
Wallball - 12
SDHP - 15

Round 2:
Box Jumps - 21
Push Press - 17
Row - 8 calories
Wallball - 11
SDHP - 13

Round 3:
Box Jumps - 23
Push Press - 16
Row - 8 calories
Wallball - 11
SDHP - 13

Total = 221 not a PR, but okay considering my back.

Thursday 06/27/13

Bench Press
45 - 10
75 - 8
95 - 3
105 - 5,5,5 (3 set PR)

Deadlift
33 - 5
63 - 5
83 - 5
103 - 3
123 - 3
Back was itchy most of this, so I stopped.

Wednesday, 06/26/13

Took pain pill at 11:30 due to sharp back pain. I think it was caused by A) the intense running last night and B) a LOT of sitting yesterday and maybe C) my bed being too soft.

Tuesday 06/25/13

Power Clean (First in MONTHS)
33 x 5
53 x 5
63 x 4
73 x 3,3,3 (itchy, but not pain)

Handlifts Practice :)
10 x 1 reps (alternating)
6 x 1 reps
Can't touch shoulder yet.

Run
1:00 on, 1:00 off
Forgot 1% incline for first two rounds. Der.
1-8.0
2-8.2
3-8.4
4-8.6
5-8.8
6-9.0
7-9.2
8-9.4
9-9.6
Not a PR, but it was challenging.

Tuesday, 06/25/13

Press (first in MONTHS)
45 - 5
55 - 5
65 - 5 (back itchy)
70 - 5,5,5 (not too bad, not PAIN but can feel something)

Back Squat
45 - 5
75 - 5
95 - 5
115 - 5,5,5 (set 5 was a bit of pain)

Back pain = 6 (after GMS clinic)

Thursday, 06/20/13

Ring Dips
5 sets of 2 reps (PR)
1 set of 1 rep = 11 total (Total PR)

LIGHT OHS
45 - 5
65 - 5,5,5,5 (possible fatigue)

Back pain = 5

Wednesday 06/19/13

Back pain = 6. Took 1 ibup. at lunch for leg cramp.

Lunges, sets of 20
Forward: 3 sets
Backward: 2 sets
Sideward: 2 sets

Bench
45 - 7
75 - 7
90 - 3
102.5 - 5,5,5 (So frustrating! I meant to do 105!!! But loaded the weight wrong! And CROOKED even!)
105 - 5 (PR)


10 minute AMRAP of:
10 Ring Rows
15 Squats
20 DU's
6 full rounds plus 10 Rows plus 8 Squats
Ring Rows are HARD!

Tuesday 06/18/13

Weighted Pull-ups
7.5#
5 sets of 3 reps
Rested between 3:00 and 6:00 between sets

Back Squat
45 - 5
75 - 5
95 - 5 (itchy)
115 - 5 (not itchy)
125 - 5 (upper end of weight limit for now)

Thursday 06/14/13

Ring Dips

2,2,1 (f),1,1,1,1,1 = 10 total SWEET

Lunges x 20 reps each time:

Forward

Backward 

Side

Tuesday 06/11/13

Pull-ups
Shoot for 10!
Got 9 then 5

4 rounds of AMReAP:
3:00 on, 1:00 off
10 Push-ups
10 Lunges
1 Down back on b-ball court
1: 2 full rounds + 10 Push-ups, + 10 Lunges = 62 reps
2: 2 full rounds + 9 Push-ups = 51 reps
3: 2 full rounds + 8 Push-ups = 50 reps
4: 2 full rounds + 5 Push-ups = 47 reps
Total of 210 reps, a few better than last time.

Monday 06/10/13

Bench Press
45-10
75-10
85-8
102.5-5,5,5 (PR)


Hip Squat
50-10
85-10
115-10, 10, 10, 10

Friday 06/07/13

Deadlift
5-5-5-3-3-3

33-83-103-123-143-163 (only 2 b/c whacked my already bruised shin)
Last two sets were iffy on back. Felt strong enough, but back was meh.


Tabata Run
7.5 x 4 rounds (PR speed)
7.0 x 4 rounds (not PR speed)

Thursday 06/06/13

Dips
10, 10
MAJOR PR! Was going for 8, which would have been a PR, but crushed it with 10! Woot!

Hip Squat
110 x 4 sets
Used 12" boxes for the first time. Stacked 5 x 10# plates underneath, which I THINK is the right height.

Also, used the new CHS showers for the first time! Praise the Lord!


Later:

3 rounds of 1:00 on, :30 off of:
Weighted Pull-ups, 5# (7,6,6)
Dynamic Push-ups onto, 15# (12, 12, 12)
Medball Sit-up Throws, 10# (24, 26, 27)

Tuesday 06/04/13

Pull-ups
7, 7, 7, 7, 2 = 30

Pistols (sets of 10)
1 set 1 purple band
1 set 2 red bands
7 sets of 1 red band

Later:
"T Rice Conditioning Test"
3 Rounds of:
5 Down backs from b-ball endline to v-ball endline in NEW GYM, on the 6:00
1- 1:12
2 - 1:12
3 - 1:11
Target time for females is :67. Need to knock of FIVE SECONDS. Ugh.

Bottom to Bottom Tabata Squats
91 total squats

Monday 06/03/13

Bench Press
45 - 10
75 - 10
87.5 - 8
100 - 5,5,5 (PR!)

Lunges on the 1:30
Front, Side, Back x 5 sets each