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