Friday Dec 31 "Murph" (run, pull, push, squat, run) scaled

Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

35:10

Thursday Dec 30 Squat, Press, DL -- "Franette"

Squat x5 @ 45,95,95,135,165,175,175
Press x5 45,75,90,90,90
DL x5 135,185,215,250

Drop back down again on squat and really focus on keeping knees out and core strong
Press and DL good

"Franette"
12,9,6 reps (65# Thruster, Pullup -  blue band assist)
5:30

Tues Dec 28 "Bull" Scaled (Double Unders, OHS, Pull Ups, Run)

Two rounds for time of:
50 Double-unders
75 pound Overhead squat, 30 reps
30 Pull-ups
Run 1 mile


Total Slog 65:20
Had to scale down to 50 double unders, mostly one at a time, did get some 4x
OHS had to scale back to 75
Pulls Green band assist.
Run Woodlawn, Exposition, Windsor loop -- about a mile according to google maps

Monday Dec 27 Climb Reimers

Afternoon at Reimers with Tim & B, Scott Nancy Zoe, Ken
Easy stuff on "Dead Cats" wall
Then some harder stuff, climbed pretty well

Saturday Dec 25 Walk 5 miles on greenbelt

Fri Dec 24 DT scaled

Five rounds for time of:
95 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Push jerk, 6 reps


14:20


DL fairly easy
HPC broken, gassed me
Push Jerk more like Push Press, needs more practice.

Thurs Dec 23 Squat, Snatch

Squat 3,3,3,3,3 165, 175, 185, 190, 195
Need to squat more, depth not great at weight, left knee tracks in slightly still

50 Power snatch 55# -- 5:07 -- really should have been well under 5:00

Cindy AMRAP Pull, Push, Squat

L sit hold cumulative 60 sec, getting better
Hollow hold, needs work

AMRAP 20 minutes (5 pull -- blue band assist, 10 pushups, 15 squats)
9 rounds + 5 pulls
happy with the effort

Tues Dec 21 Stairmaster

Stairmaster 45

Monday Dec 20 Run

Hollow Rock holds
Run slow 2

Sunday Dec 19 Erock climbing with Ken & Tim

Jackknife
Motorboat stuff
Sweat 5.7
Mercy Street 5.10a/b!
ProSweat 5.9

Saturday Dec 18 AMRAP Pull, Dip, OHS

Warm up
L-sit hold cumulative 60 seconds, somewhat less thigh cramping, no where near horizontal yet.
Double under practice, still almost none in a row

AMRAP 20 minutes
5 pull ups (blue band assist)
10 dip (green band assist)
15 65# OHS

3 rounds + 5 pull, 5 dip

OHS were very challenging aerobically, and tough on wrists.
Dips aren't going to get better unless I do dips, so much to work on

Fri Dec 17 Pull/Back Ext Stairmaster

Warmup 3 rounds 15 reps (squat, pushup, situp)

3 rounds for time (10 pullups (blue band assist), 20 back extensions) 8:30

20 minutes stairmaster 1.76

Thurs Dec 16 Squat, Press, DL/Situp for time

Squat 45,95,135,165 x5, 185 (3,2,4) -- depth and knees tracking are still issues

Press 1,1,1,1,1 -- 95,105,115 (f), 110, 110
Push Press 3,3,3,3,3 95,105,115,125
Push Jerk 5,5,5,5,5 95, 105, 115
first time doing PJerk, ran out of time

3 Rounds for time (10 reps 185# DL, 30 situps) 7:30

Tuesday Dec 14 "Whiten" Scaled

Warmup: Ring pushups, pull ups, handstand hold, frog stand hold, OHS ... 


Three rounds for time of:
22 45# DB swings
22 Box jump 
Run 400 meters
22 Burpees
22 20# DB thrusters (sub for wall ball)


35:55

Sunday Dec 12 Climb at Erock with Tim

South American Crack
Bush Crack

Pretty beat up

Sat Dec 11 Strength

Double Under warmup -- still only 2 in a row... more attention needed
Squat 45, 95, 135, 165, 185 x 3 x 5
Bench 45,95,125, 140x3,4 .. blech 125x10
DL 135,185, 245

Squat 115 x 20 -- hard

Lsit 60 sec (really tuck sit)

Friday Dec 10 "Firthy Fifty" (Scaled)

For time: 
35 Box jump, 18-20 inch box 
35 Jumping pull-ups 
35  35# db swings
Walking Lunge, 35 steps 
35 Ab-Mat Sit-ups (subbed for KTE)
35 Push press, 45 pounds 
35 Back extensions 
35 15 # db thrusters (subbed for wall ball shots)
35 Burpees 
70 jump ropes (subbed for 35 Double unders)


26:00

Thursday Dec 9 Squat, Press

Gymnastic warmup Day 2: 5 rounds kip practice, 5x pullups (blue band) then 3 rounds 45lb db swing, 10 sec tuck hold....

Squats x5 45,95,13,165 -- squats x3 185,185,185
Press all x5 45, 75, 95,95,95
30 Burpees 3:05

Wed Dec 8 Run, Pull Up, Squat

Snatch practice -- still early arm bend
3 RFT (Run 1/4 mile, 10 pullups -- green band assist, 50 squats, 10 pullups) 20:27

Deadlifts etc

Gymnastic Warmup Day 1
5 Rounds (3 kip up to hand stand, 5 ring pushups, 10 second frog stand)
3 rounds (10 reps 45# OHS, 10 reps 55# dumbell deadlift)

Deadlift 2 reps every minute for 10 minutes
223,223,223,233,233,233,233,243,243,243

Stairmaster 20 minutes 2.0 miles

Monday Dec 6 Snatch, DB Thruster, KTE

Dead hang pullups -- 2
21,18,15,12,9 reps of (75# Power snatch, 15#db thruster, Hanging Knees to Elbows) 36:20
Snatch for deterioriated, KTE became leg raises at the end.

Sunday Dec 5 Climb at Erock with Tim

Turkey Peak
SA Boulder
Backside ?, Sweat, ProSweat

Sat Dec 4 strength

Squat 95, 135

Fri Dec 3 Run, etc

Run 2 mi around neighborhood, baseline 21:55
40 squat, 30 situp, 20 pushup, 10 pull (assisted) 5:01

Thurs Dec 2 Baseline test

Double unders for warm up -- finally more than one in a row
1 (sad) unassisted pullup -- do these every day

Baseline test for time: Run 1/2 mi+ (round block, 5:20), 40 squats, 30 situps, 20 pushups, 10 pu (blue band assist). 10:27

Wed Dec 1 Diane (DL, HSPU) then Helen (Run, swing, PU)

Diane 21-15-9 Deadlift (165#), HSPU (feet bridged on box) 10:54
Helen 3 rounds for time: Run 1/4 mile, 45# db swing, pull up (green band assist) 17:55

Tuesday Nov 30 Run, Squat

No clock -- visiting Dad in Medford
Run to warmup then
4 rounds (Run 1/4 (probably more), 35 squats)

Sunday Nov 28 Bench, Row

Pull, Dip
Bench 3x5x135
Row 5000m 21:55 Happy to break 22:00

Fri Nov 26 Squats, Row

Pull, dips
Squat 3 sets 135# x 10
Row 1000m for baseline 4:10 -- went out to fast, had to stop in middle, need to come back to this.

Wed Nov 24 Starting Strength, (run, thruster, pullup) for time

Back Squat all x5 95, 135, 165, 180, 180, 180
Bench all x5 95, 115, 135,135,135
Dead all x5 135, 185, 215, 230

For time run 1/2 mi plus (around the block), 30 45# thruster, 20 pulls assisted green band
10:35

Tues Nov 23 Bike intervals

Warmup ride to Great Northern
1 min hard, 1 min rest
2 min hard, 2 min rest
3 1/2 min hard, 2 min rest
2 min hard, 1 min rest
1 min hard
Ride home

Monday Nov 22 Push Press, Squat, Burpees

Push Press all x3 45,65,75,95,105,115,120,125,130 first time really doing PP, some wrist weakness, should be able to do more with better technique
Squat all x5 135, 155, 165, 175, 175, 175
30 Burpees 2:57 -- 100 in 10 minutes seems impossible....

Sunday Nov 21 Hang Power Clean, HSPU/Dead/Pull/Jump rounds

Hang Power Clean sets of 3 reps
75,80,85,90,95,95,100,105 -- fail at 110 -- need to work on form, surely should be able to do 145 at least

5 rounds for time
5x HSPU progression (feet on box), 10x 145 lb Deadlift, 10 pullup (assisted green band), 60 single jump rope
18:25

Wed Nov 17 Pullups, Row 5k

Death by pullups -- 1 first minute, 2 2nd, etc until fail -- 7 rounds, all assisted -- bleak, really need to work on pullups
Rox 5k -- 22:10 -- wasn't sure what to aim for, 21:00 would be good goal for now


Walk 5 miles -- Umstead Park, instead of working in afternoon -- great.

Tues Nov 16 Squat, Press, Dead, Row

Back Squat -- 45, 95, 135, 155, 165, 170, 170, 170 (all work set 5x)
Press -- 45, 75, 90 (5,5,5)
Bench 45, 95, 115, 135, 115 x10
Dead 135, 185, 225
Row 4x500m with about 2min rest
(1:53, 1:55, 1:57, 1:58) -- goal was all under 2:00!

Sunday Nov 14, Squat, Press, AMRAP (Run, DL)

Squat: 95, 135, 155, 160, 160, 165 -- dropped weight, focus on knees not rolling in
Press, 45, 75, 85 (5,5,5)
Bench, 45, 95, 125, 135 (5,4)

AMRAP 12 minutes (Run 1/4 mile, Deadlift 5x185)
3 rounds in 10:35
Like running through water after last couple days

Sat Nov 13 Blake (modified)

Three rounds for time of:
100 foot Walking lunge w/25lb plate overhead
30 Box jump, 18 inch box
20 15 lb dumbbell thrusters
10 HSPU Progressions


31:40

Fri Nov 12 Snatches, "Nancy" (Run, OHS)

15 snatches on minute for 15 minutes -- 65-85#, need to work form, mostly ugly muscle snatches
5 rounds for time (run 1/4 mi, 15 OHS @65#) 21:40

Tues Nov 9 Squats

1, 1, 1, 1, 1 OHS, Front Squat, Back Squat
65-95 OHS
95-145 FS (fail at 150)
135-175 Back Squat

Press -- 5x 80, 85, 90

Deadlift 5x135, 5x185