Fri Dec 23 run/pushup/snatch

Pull 10(a) 2-2-2-2

Run 1/2
75 pushups
10 75# snatch

15:50 slow pushups, broken snatch

Thurs Dec 22 Squat, Pr, DL, Clean

Pull 2-2-2-2-2
Squat x5 135, 155, 165, 165, 170
Press 65, 75, 85, 90, 90 x5
Dead 135, 185, 225, 245x3

21-15-9 95# Power clean, situp
7:48

Tues Dec 21 Ride 21 14.5 Lake Pf

Mon Dec 20 Run 2

Mon Dec 18 Ride pull/swing/jump

Ride 18 around town

3 RFT
15 pull (assist)
20 40# db swing
25 straddle jump

12:30

Fri Dec 16 Pullup Run

Pull 2-2-2-3-2
Run 3

Thursday Dec 15 Squat, PR, MU/db thruster

Pull 10(A), 2-2-2-2
Squat 135, 155, 165, 170 x5
Press 75, 85, 90x4, 90x4

3 RFT
7 MU (jumping)
21 20# db thruster

9:10

Wed Dec 14 SM, Dead

20 minute Stairmaster
Deadlift x5 185, 205, 215, 225, 235

Tues Dec 13 20 min SM, DB clean/situp/TTB

20 minutes stair master
3 RFT
15 right hand 20# db squat clean
15 situps
15 left hand 20#db squat clean
15 Toes to bar

18:10

Sun Dec 11 Squat Clean/HSPU

Squat x5 135 155 165 165

7 RFT
3 115# clean
8HSPU (box)

11:55

Sat Dec 10 Bench

Bench 10 x2 1 minute between
115 #

Fri Dec 9 C&J Run/DL AMRAP

Clean & Jerk x1 95, 95, 105, 105, 110, 110, 115, 115

AMRAP 20 minutes
Run 1/4 mi
21 135# Deadlift

4 rounds + run !

Thurs Dec 8 Squat, burpee/SDHP/Thruster

Squat  x3 135 155 160 165 165 135

3RFT
Run 1/4 mi
10  Burpee Box jumps
10 SDHP 65#
10 Thruster 65#
Rest 1 minute

20:05

Tues Dec 6 Run, Pull, Swing

4RFT
Run 1/2 mi
20 pull ups
20 45# db swing

34:45

Mon Dec 5 Ride Lake Pf

24 miles 14.4 avg

Sun Dec 4 Squat, Press, burpee

Squat 95, 135, 155, 160, 160
Press 7x10 95x2
Burpee 30@2:43

Sat Dec 3 Run Pushup

AMRAP 20 minutes
Run 1/4, 25 pushups

4 rounds + run

Fri Dec 2 Squat, Press Deadlift

Squat 125 145 155 160
Press 75 85 90 (5, 4)
DL 20@185 2:01

AMRAP 15 minutes
10 15# db thruster
10 20" box jump
10 Toes to bar

5 rounds

Wed Nov 30 ring hod., roll, Sots press

3 RFT
3 ring hold/push left right
3 front roll
3 back roll
10 45# Sots Press

8:00ish

Tues Nov 29 Press Squat DL Thruster

Press 65, 80x5, 90 x (4,3,3)
Squat x5 75, 95, 125, 145, 155,155
DL 135, 185, 235x4

30 65# Thruster 2:50 -- need to take shorter rests

Thurs Nov 24 Squat Snatch Balance

Squat x5 45, 95, 145, 150, 150
Snatch Balance 45, 55, 65

Thurs Nov 17 Cindy

AMRAP 20 minutes
5 pull (assisted)
10 push
15 squat

11 rounds PR?

November Catch up

10/25
Squat 75, 95, 125, 130, 135

10/30
Squat 140
Pr 75, 80, 85
DL 135, 185, 205

11/1
3RFT
15x 55# OHS
10 pull
15x 55# split jerk
10 KTE
15x 55# hang clean
15x back extensions
24:10

11/3
Pull 7-6-5-5-4
KTE 10
Squat 145x5x3
Power Cl 65, 75x3x5
Dead 135, 185, 215
11/4
OHS x5 65, 70, 75, 80, 85
25 situp, 3 ring row, 3 push
20-6, 15-9, 10-12, 5-15 10:25

11/6
 Pull 7-6-6-5-4
Sq 145x5x3
75# Push Press x20,15,10,5
Burpee 15,15,15,15    12:48

11/7
3RFT
30 Hang Squat Snatch 45#
30 15# db Thrusters
23:00

11/8
Squat 150x5x3
Press 75x5, 8x5, 90x4, 90x3
Dead 135, 185, 225x5
30 65# thrusters 2:53

11/10
Bike Lake Pf 28.5 mi avg 14.7
Pull 8-6-6-5-4
Bench x5 125, 130, 130
Squat 150x5x3

Sunday Nov 13
Squat 155x5x3

Run 1/2 mile, 50 Pull, 100 Push, 150 Squat, Run 1/2 mile 36:15

Monday Oct 24 Squat DB Snatch/Pullup

Squat x5 95, 125, 130, 135, 135 long way to go 225 goal

15-12-9 for time
30# db snatch right hand
30# db snatch left hand
pullup (green assist to keep up the pace)

9:01

Sun Oct 23 "Bradshaw"

6 RFT
3 30# db press (could have been 35 maybe)
6 165# DL
12 pullups (green band assist)
24 side jumps (barbell barrier)

27:40

incredibly slow. side jumps just kept being broken. no breakfast didn't help

Saturday Oct 22 Squat, Press, Burpees

Squat x5 75, 95, 115, 125, 125 no knee pain this time
Press x2 @60 seconds 75, 80, 85, 85, 90 (f), 85, 85, 85, 80, 80
30 burpees 2:40

Thursday Oct 20 Ride

Lake Pf 28 14.5

Tuesday Oct 18 Mt Bonnell Hill repeats x6

Sunday Oct 16 Squat Clean, DB Swing

5 RFT
7 75# Squat Clean
14 35# db swing
10:57

Squat Cleans broken, aerobically taxing, need to work on thrusters, squat clean, etc.

Sat Oct 15 Ride 36

Ride w ken from Lake Pf
36
16.4 avg
no wind, felt strong.

Fri Oct 14 Diane

21-15-9
Deadlift 165#
HSPU bridged from Box

13:57

Thursday Oct 13 Ride 24

24 from Lake Pf, Chain break fortunately had chain tool on multi-tool and repaired eventually

Wed Oct 12 Ride 44

44 from Lake Pf to east side of 95
14.5

Monday Oct 10 "Carse"

18-15-12-9-6-3 reps

Bear crawl before each round (2x back and forth back yard)
65# Squat clean
straddle jump over bar
145# Deadlift
22" Box jump

57:47

Tuesday October 11 Franish

5 RFT
9 65# Thruster
9 pulls (blue band assist)

12:27

Sunday Oct 9 Cindy

Tried to Squat, front of knee pain
AMRAP 20 minutes
5 pull (blue band assist), 10 push, 15 squat
9+ 10 rounds in 21:07

Saturday Oct 8 Ride 32

Lake Pf, Ken, Fred
WINDY
32 16.0 good strong effort

Monday Oct 3 Pull, HSPU, Lunge

5RFT
3 pull chest to bar assisted
6 modified HSPU
24 20lb db walking lunge
14:50

Sunday Oct 2 Squat, BP

Squat 45, 95, 135,
BP 45, 95, 125, 95
Run 2

Saturday Oct 1 Ride 31

Ride with Ken, Fred from Lake Pf
31 miles
16.5

Friday Sept 30 Squat, Press, Dead

Squat 45, 95, 115, 125, 130
Press 45, 65, 75, 75
Dead 135, 165

Thurs Sept29 Ride

Ride from Lake Pf 33 14.5 Windy agaoin

Summer summary

Fourteeners:
Handies,
San Luis
Democrat, Cameron, Lincoln, Bross
Yale

5RFT 10 push, 10 sit, 10 20#db thruster
June 11:30
July 10:30
July 10:05
Aug 9:25

Nancyish: 5RFT Run 1/4, 15 20 lb db OHS 19:50

Saturday June 25 Walk, Weights

Rec Path with Imogene

Weights:
2 x 10x pulls (green)
Squats: 165 x (3,5,5,4,5)
Press 75x5, 80x5,85x5,90x5,95x3
Dead 135x5, 185x5, 235x2
Bench 95x10

Fri June 24 Ride 36

Ride to Almont 36 miles
no computer -- slow on way back, wind and not enough water

Wed Jun 22, Walk, Push/Sit/Thruster

First day in CB
Walk with Imogene on Wood's Walk
5rft
10 pushups
10 situps
10 20# db thruster
11:20

Wed May 25 Thrusters

x2 95, 100, 105, 110, 115, 120, 125

30 65# 3:00

Tuesday May 24 Ride 42

From Lake Pf, out east past SR 95, Coupland
13ish
HOT and WINDY again

Monday May 23 Ride in town

Ride 20 Hill, 1-2-3-2-1 intervals

Sat May 21 OHS, TTB, db squat clean, jump rope

4 rounds (was to be 5)
5 85# OHS (went pretty well)
10 Toes To Bar
15 30# db squat clean
50 jump ropes (singles)

27ish

Tues may 17 Ride 42.5

Ride 42.5 from Liberty Hill
Go fairly easy, get time in the saddle -- beautiful day
13.9 avg, last 10 were tougher.

Monday May 16 squat deadlift/push press couplet

Squat x5 95, 135, 165, 165, 165 -- really have lost the squat mojo, need to squat regularly and heavier for next few weeks

AMRAP 5 minutes

3x 185# Deadlift
7x 35# db push press

5 rounds

Monday May 16 Ride 27

Ride 27
Lake Pf, crossings, church
15.4 avg, not bad

Sat May 14 Ride 31

Ride 31 with Ken, crossings/Coupland from Lake Pf
16.1
North wind, but good pace

Fri May 13 Bar Facing burpees/Thruster

5RFT
15 bar facing burpees
15 65# Thrusters

26:30

Thurs May 12 Ring Row/Bench/Squat

4 RFT (supposed to be 5)

15 ring row (not horiz, feet assisting)

15 bench 105#

15 Squat 135

Major suck, 28ish, squats were just killer

Monday May 9 Press, Squat, Burpee/OHS couplet

Press 75x5, 95x3, 95x5, 100x3, 105x2, 110x1

21-15-9
Burpee
OHS 65#

10:30

OHS unbroken, too much time doing nothing...

Saturday May 7 Bench, Box Jump/Snatch/Pullup Triplet

Bench 135x, 145x5, 150x5, 155x3, 160x1

21-15-19
Box Jump
65# Power Snatch
Pullup (green assist)

15:30

May 4 Ride 30

From Lake Pf with Fred
Not Windy, yeah, cooler
avg 15.5 finally a reasonable effort....

May 1 Ride 31

Lake Pf with Fred
31 miles
windy again

Saturday April 30 Bike Ride 20

Mt Bonnel,
1-2-3-2-1 intervals
20 miles

Wed April 28 Run 3

Thurs April 28 Snatch Thruster/Pullup

Snatch
65,65,75,75,85,85,90,90,95

AMRAP 7 minutes 3,6,9,12,15 etc 95# Thruster, Pullup
3 rounds (3,6,9) plus 3 Thrusters

Tues April 26 Dead, Press, Squat

Deadlift x1 225, 225, 245, 245, 255, 255, 265,265, 275
Press 95x3, 105x1, quit because elbow was quite sore
Squat 10x155

Monday April 25 Bench, Tabata

Bench Press 135x5, 145x5, 155x5, 155x4
Tabata 8 rounds @20 sec, 10 sec rest
Pull ups (assisted still very weak, 4-6)
Push 10 down to 5
Situps about 10
Squats about 10

Saturday April 23 "Chipper"

20 Walking lunges
15 pulls (asssisted blue)
25 box jumps
12 Double Unders
15 bench dips
20 KtoE (used toe to bar instead)
15 45 # db swings
30 situps
15 25# Hang Squat Clean
15 Back Extension
15 20# db thruster

19:34

Toe to bar were slowest, grip and strength, in 2s after first set.

Friday April 22 Bike

Ride 31 Lake Pf/Coupland
13.5
Windy again

Wed April 20 "Hammer" Power Clean, Front Squat, Jerk

5 rounds for time
95#
5 Power Clean
10 Front Squat
5 Jerk
10 pull ups (assisted)
90 sec rest between rounds
25:30 total, rounds 3:30 to 4. Front Squat and pullups problem

Tues April 19 Bike Ride

25 miles from Lake Pf
Windy (again)
13ish

Monday April 18 Squat, Push, Dead

Squat x5 165, 185, 190, 190, 195
Press 75x5, 95x5, 100x5, 105x2, 95x5
Dead x5 135, 185, 225

Sat April 16 "Cindy" AMRAP 20 pull, push, squat

AMRAP in 20 minutes
5 pull ups (blue band assist)
10 pushups
15 squats

10 rounds + 5 pulls + 5 push -- new PR

Fri April 15 Burpee, OHS, Pull

60 bar jump burpees (10:15)
30 OHS 75 lbs
10 pulls
 16:45

Tues April 5 Bench, "Michael"

Bench x5 125, 135, 140, 145, 150
"Michael"
3 RFT
Run 1/2 mi
35 back extensions
35 situps

28:01

Monday April 4 Run, Push Press

Run 2 miles
Push Press x3 75, 95, 105, 115, 120, 125, 130(f)
130 is doable, had the number in mind and let that effect me.

Sunday April 3

3 rounds -- 15 pushups, 20 situps, 10 squats, 5 assisted dips, 2 pulls (no assist)

5 rounds for time
Run 1/4 mi
5 Back Squat 165#

18:55

Sat April 2 Run, Clean and Jerk

Run 1/2 mile
15 95# Clean and Jerk
Run 1/2 mile
15 95# Clean and Jerk
Run 1/2 mile

25:38

Fri April 1 Squat/Press/Dead

Back Squat 3x5x185
Press 95 x (5,4,5)
Dead 5x225

20 Burpees 1:45

Wed March 30 Dead/push up/box jump

AMRAP 15 minutes
9x 155# dead lift
12x pushup
15 x 24" box jump

4 rounds

Higher box jump than usual (box is 18) was killer

Tuesday March 29 Squat/Pull/Dip Thrusters

50 Squats
25 pulls (green band)
20 Dips (blue band)
35 squats
15 pulls
10 dips
25 squats
10 pulls
5 dips
14:35

Thrusters x3
65, 75, 85, 95, 105, 115

Sunday March 28 Run, etc

Run 2.3 at Laura's
50 Pushups, Squats, Situps

Tues March 22 Chipper

40 Burpees
35 situps
30 45# db swings
25 pull ups (blue then green band)
20 HSPU "V" progression

16:12

Monday March 21 Bike 27

Bike 27 from Lake Pf
Very windy
Avg 13ish

Sunday March 21 Squats box jumps/snatch

x1 OHS 75, 85, 95, 105, 115
x1 Front Squat 125, 135, 145, 155, 165 (knees in on last rep)
x1 Back Squat 165, 185, 195, 205, 215 (strong)


AMRAP 10 minutes
15x box jump
15x 65 lb snatch

3 rounds + 15 box jumps

Wed March 9 AMRAP Squat, Bench Press

DU warmup

AMRAP in 12 minutes
5x 155 lb squat
45 lb db bench

8 rounds

Climb at Main Event

Elbow sore, iced

Tuesday March 8 Stairmaster 45

Sat March 5 Press, Deadlift

Press x3 85, 90, 95, 100 105x1
Dead x3 185, 225, 245, 255, 265 (tweaked back on last set and stopped).

Sunday Feb 27 and week

Mon Feb 28
Squat 165, 175, 186, 190, 195

Tues March 1
21-15-9
OHS 65#
SDHP 65#
8:15

Wed March 2
Press 95 (4,5,3)
Bench 150 (5,4,4)
Squat 135 x 20

Thurs March 3
4 rounds Run 1/4, 35 squats
30 situps
30 pushups

Saturday Feb 26 Squat Tuck Jump/Situp

Back Squat x3 165, 175, 185, 190, 195

For time 25, 20, 15, 10 reps

Tuck Jump

Situps

6:20

Fri Feb 25 Ride

Ride 28 with Fred from Lake Pf, 14.7 Avg, strong N wind.

Thurs Feb 24 "Cindy"

AMRAP 20 minutes
5 pullups (blue band assist, but kipping!)
10 pushups
15 squats

10 rounds in 20:05 new PR

Tues Feb 22 Run, Deadlift

Run 2 mi
Deads x3 185,225,235,255,260

Monday Feb 21 Bench, Squat, burpee

Bench, WU then 5 sets 5 reps at 145
Squats WU then 3 sets 5 reps at 180

30 Burpees 3:18

Sat Feb 19 Climb Erock with Ken

Lead some stuff finally
Jackknife
Cave Crack
Harder than it Looks
Mark of the Beast
Sweat

Fri Feb 18 "Kelly"

Pull, Push, Squat, dip 3 rounds warm up


Three rounds for time of: 
Run 400 meters 
15 Box jump, 24 inch box 
15 db thruster 15 #
17:05

Wed Feb 16 "Eva" scaled

4 RFT
Run 1/4 mi
20 rep 45 lb db swing
20 rep pull up (green band assist)

27:05

Pull ups even with assist very broken

Tues Feb 15 Squats, DB

Squat Work sets 5x175x5

5 rounds
5x db deadlift
5x db hang power clean
5x db push press
5x db squat
30,35,40,45,45

Monday Feb 14 "Whitten"

5 rft
15x 35# db swing
15 power clean 65#
15 box jump
19:04

Sun Feb 13 Climb

Erock Ken, Tim Betsy
Proks, Mystery and Imagination, Ben's Dilema

Saturday Feb 12 Bike 30

Ride from Lake Pf with Ken and Fred
30.7 avg 14.7

Tues Feb 8 Lumberjack 20

20 Deadlifts 185 lbs
Run 400m
20 db swing 45 lbs
Run 400m
20 Overhead Squats (85lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups 
Run 400m  (20”)
Run 400m
20 DB Squat Cleans (30lbs each)
Run 400m


45:45

Monday Feb 7 Bike Hills

Mt Bonnell repeats
6:10
5:45
6:15

Wed Feb 2 Run etc

Run 2
20 push, 30 situp, 40 squat -- cold cold

Tues Feb 1 Stairmaster 45 4.0 COLD

Monday Jan 31 DL, Run

Warm up work on core --

21,18,15,12 reps
185#DL
run 1/4 mi

22:01

Sunday Jan 30 Climb ER

With Ken, Tim
Mystery and Imagination
Orange Peel
Clockwork Orange (fail)
? 5.8 face
Bahama Mama

Saturday Jan 30 Squat, Press, Clean

Squat x5 165, 185, 185, 190
Press 75, 95 (4,5,5)
Clean all x3, 45,45,75,75,95,95,95,100

Wed Jan 26 Squat, DL, Box, Situp

Squat x5 165, 185, 185, 185, 165
21, 15, 9 for time
135 lb DL
Box Jump
Situp
9:42

Monday Jan 24 Squat Run 1/2 mile

3 rounds squat, situp, pushup, dip, pullup (elbow sore)
Squat x5 45,95,135,165,185,185,185
regressing, not great form, more squatting needed

Run 1/2 mile x3 with 2 minute rest
Total time 18:42

Tues Jan 18 Walk, Cindy

Monday: Reimers climbing
Tues: 3 mile neighborhood walk with I
AMRAP 20 minutes
5 pull (blue assist)
10 pushup
15 squat

9 rounds 19:46

Not as good as last time -- diet issues perhaps.

Wed Jan 12 Squat, Press climb

Squat all x5 45,95,135,165,185,185,185
Press all x5 45,75,100,100,100

Squat form pretty good, slight left knee roll
backward lean on last reps of press sets

Climb at Main event

Tuesday Jan 11 Cals, run

3 rounds, 15 reps, push-ups, sit-ups, squats
Run 2 miles

Monday Jan 10 Wall climbs, toes-to-bar, box jump

Five rounds for time of:
5 Wall climbs
5 Toes to bar, 5 knees up
20 Box jumps, 20” box


24:17


after first round sub 10 HSPU progression for wall climb

Sunday Jan 9 Stairmaster

Stairmaster 45 4.0

Sat Jan 8 walk, bike "Rankel"

Walk at McKinney
Bike 5 errands

"Rankel"
Complete as many rounds as possible in 20 minutes of:
165 pound Deadlift, 6 reps
7 Burpee pull-ups
10 45# db swings 
Run -- short block and back


4 rounds plus 6 DL plus 4 burpee pull ups

Thurs Jan 6 "Fran"

Pushup, situp warmup

"Fran"

21-15-9 reps

75# Thruster

Pull up (blue band assist)

13:30

All thruster rounds broken, wind issue

All pullups broken, grip and strength issues

Well, at least there is plenty of room for improvement :)

Goal to do these unassisted before EOY

Wed Jan 5 Stairmaster, Front/Back Squat, Press

30 minute stairmaster 2.9
Press x5 45, 45, 75, 95, 95, 95
Front Squat x3 95, 95, 125, 135, 145, 150
Back Squat x10 150
Pullups unassisted 3,3,2

Monday January 3 Run, OHS, Pull Up

3 Rounds for Time
Run 1/4 mile
15 rep 75# OHS
15 Pull Up (blue band assist)

19:20

All OHS unbroken, stress on wrists
All pullups broken

Sun Jan 2 Bike, Squat, Bench

Easy intown ride w/Ken, Shoal Creek/Scenic 18 miles 13 mph
Bench x5 95 125 135 140 140
Squat x5 95 135 165 175 180 180

Saturday Jan 1 "Jack" scaled (ppress, swing, box jump)

Complete as many rounds as possible in 20 minutes of:
75 pound Push press, 10 reps
10 DB swings 35#
10 Box jumps, 20 inch box


7 rounds + 10 push press...
box jumps continue to be aerobically challenging to do fast