Wednesday 08/28/13

Girls!

Squat
45, 95, 135 x 5
----------------
155 x 5,5,5
Getting close to my old PR, which I believe was either 160 or 165...

Back felt good.

Wednesday 08/14/13

Second "Girls" workout.

Back was HURTY from yesterday's bad squat.

On the 2:00 started a new round TOTAL. So I did pistols then pull-ups then rested the remaining time, then started again at 2:00. Brutal.
Pistols
5 sets of 10 reps, 2 red bands. Might bother my knees, not sure.

Weighted Pull-ups
5 sets of 3 reps, 12.5#

3 rounds max reps at each.
1:00 at each station, :30 off between stations.
Row 200m, 212m, 221m (total 632m)
Push-ups 18, 16, 17 (total 51)
Squats 39, 40, 41 (total 120)
Walking Lunges 30, 34, 32 (total 96)

Overall brutal morning (legs, especially), but was done in about 50 minutes start to finish.

Wednesday 08/07/13

First Girls Workout at CHS

Alternate pistols and pull-ups, on the 3:00
Pistols (sets of 10 total, alternating legs, 2 red bands)
7 sets

Pull-ups
7 sets of 5 reps = 35 total

10 min AMRAP:
20 DU's
10 Lunges
10 Push-ups
6 full rounds plus 20 DU's (but ran over about 12 seconds)