5 rounds of 2 reps
Clean and Jerk
125
1 min rest
2 rounds
1 min work, 30 seconds rest of...
Front Squat (BW was RX, I went 50%)
Ball Slam
Burpbee box jump
Count: 86
jp
Wednesday, October 31, 2012
Tuesday, October 30, 2012
Row, Push, Pull
2x500m sprints
1:43 and 1:54
Push-up and Pull-up Ladder
Rest between each step length it took to finish that step.
10 mins work
I got 9 of each.
jp
1:43 and 1:54
Push-up and Pull-up Ladder
Rest between each step length it took to finish that step.
10 mins work
I got 9 of each.
jp
Monday, October 29, 2012
Wednesday, October 17, 2012
Wednesday...
10x2 Sumo Deadlift
EMOM
Went from 185 to 225 to 245
10 min AMRAP
10 Sit-up
10 Deficit Deadlift (135)
10 Double Unders
5 reps plus 27.
DU slowed me down of course.
jp
EMOM
Went from 185 to 225 to 245
10 min AMRAP
10 Sit-up
10 Deficit Deadlift (135)
10 Double Unders
5 reps plus 27.
DU slowed me down of course.
jp
Monday, October 15, 2012
Fri, Sat, Mon
Friday
Front Squat
5 sets of 3. Don't remember the loading. Bad
followed by
Partner WOD
50 Push Press at 115#
50 Wallball at 20#
Exchange bar and wallballs between partners each rep
Time: ??? 12??
Saturday
2 Clean and Jerks every 2 minutes for 10 sets, increasing each time.
Ended at 155#, but was only doing Power Cleans
Then...
Lynne
5 Rounds for Max Rep:
Body weight Bench Press (I lowered the weight to 175 vice 195)
Pull upsNo time constraints, just get the work done...
Reps as follows:
6/17 6/17 5/12 3/8 3/12
Monday
Back Squat – 8 Rounds of 3 Reps
Increasing Weight each set.
Rounds start every 2 minutes
Front Squat
5 sets of 3. Don't remember the loading. Bad
followed by
Partner WOD
50 Push Press at 115#
50 Wallball at 20#
Exchange bar and wallballs between partners each rep
Time: ??? 12??
Saturday
2 Clean and Jerks every 2 minutes for 10 sets, increasing each time.
Ended at 155#, but was only doing Power Cleans
Then...
Lynne
5 Rounds for Max Rep:
Body weight Bench Press (I lowered the weight to 175 vice 195)
Pull upsNo time constraints, just get the work done...
Reps as follows:
6/17 6/17 5/12 3/8 3/12
Monday
Back Squat – 8 Rounds of 3 Reps
Increasing Weight each set.
Rounds start every 2 minutes
Did 190#, but failed on 195
Followed by...
Tabata Fran:
Thrusters Scaled to 75# from 95#
Pull-UpsFinished total reps of 33 and 36
jp
Followed by...
Tabata Fran:
Thrusters Scaled to 75# from 95#
Pull-UpsFinished total reps of 33 and 36
jp
Wednesday, October 10, 2012
OK!
So I need to take some down time with the calf being all icky and stuff. I didn't work out from Thursday to Monday. First day back I coached and did the workout afterwards... Tuesday and Wednesday as follows...
Tuesday
Press 7x5 ended with 105
WOD
Five rounds for time of
5 Push Press at 115#
Run 200m
Time: 12:20
Wednesday
Deadlift 7x5 ended with 275#
WoD
EMOM-10
2 - 75# hang snatch (Full required)
Tuesday
Press 7x5 ended with 105
WOD
Five rounds for time of
5 Push Press at 115#
Run 200m
Time: 12:20
Wednesday
Deadlift 7x5 ended with 275#
WoD
EMOM-10
2 - 75# hang snatch (Full required)
jp
Wednesday, October 3, 2012
Press and mini WoD
Did Press at 85# in the following pattern.
3 reps every 30 seconds x4
3 reps every 60 seconds x4
3 reps every 90 seconds x4
It was an experiment. I was fatigued near the end, but not horribly.
Then for time
5 rounds
5 dead hang pull-ups
5 dumbbell press at 30#
30 sit-ups
Time: 10:50
Stretch
Steam Room
jp
3 reps every 30 seconds x4
3 reps every 60 seconds x4
3 reps every 90 seconds x4
It was an experiment. I was fatigued near the end, but not horribly.
Then for time
5 rounds
5 dead hang pull-ups
5 dumbbell press at 30#
30 sit-ups
Time: 10:50
Stretch
Steam Room
jp
Monday, October 1, 2012
Wall Ball, Box Jump, Dumbbell Snatch
Did a 20 AMRAP of the triplet
10 Wall Balls #20
5 each arm of Dumbbell Snatch at 35#
10 Box Jumps at 24"
6 rounds + 20
Calf is still bothering me. Box jumps seemed to aggravate it a lot. Moved to step ups after first round.
jp
10 Wall Balls #20
5 each arm of Dumbbell Snatch at 35#
10 Box Jumps at 24"
6 rounds + 20
Calf is still bothering me. Box jumps seemed to aggravate it a lot. Moved to step ups after first round.
jp
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