Deadlift x1 225, 225, 245, 245, 255, 255, 265,265, 275
Press 95x3, 105x1, quit because elbow was quite sore
Squat 10x155
Tuesday, April 26, 2011
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
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
Monday, April 25, 2011
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.
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.
Thursday, April 21, 2011
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
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
Monday, April 18, 2011
Monday April 18 Squat, Push, Dead
Squat x5 165, 185, 190, 190, 195
Press 75x5, 95x5, 100x5, 105x2, 95x5
Dead x5 135, 185, 225
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
5 pull ups (blue band assist)
10 pushups
15 squats
10 rounds + 5 pulls + 5 push -- new PR
Tuesday, April 5, 2011
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
"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.
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, 2011
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
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
15 95# Clean and Jerk
Run 1/2 mile
15 95# Clean and Jerk
Run 1/2 mile
25:38
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