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.