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