2010/10/18-10/24

10/18/10
20 min AMRAP
10 OH lunges (45#)
10 burpies
run .1 mi = 11 rounds, 2 burpies
… 5×5 DL (225#)

10/19/10
row 2 k, then
find max in bar complex:
1 hang clean
1 hang squat clean
1 front squat = 185# (possibly could have gone higher-wrists)
stretching

10/20/10
“Ten. Ten. Ten.”
10 rounds of:
10 pullups
10 pushups
10 situps
10 squats
10 double unders
10 swings (35#)
10 box jumps
10 walking lunges
10 KTE
10 back ext = 34:20 (too much walking b/w far away stations)

10/21/10
row warm up
skill work (double unders)

10/22/10
squats: 225#- 4×5, 245# 1×5
Bench press: 135#-6×5
(first time benching in >1year)

10/24/10
soccer game

2010/10/11-10/17

10/11/10
5 rounds:
5 DL (275#)
10 wallball
15 box jumps = 10:02
… ab work

10/12/10
death by press (105#) = 8 rounds, 5 reps
rest 1 min
row 500m (~2:03)
rest 1 min
Death by Toe-to-bar-x2 =~ 8 rounds
rest 1 min
row 500m (~2:11) – easy rowing

10/13/10
am-yoga (should have scaled the DL’s# on Monday… what i get for being a slacker the past month)
(PM) work to 1RM on following complex:
-hang cleans = 195# (fail at 205#)
-Push Press = 225# (fail at 235#)
-Snatch Balance = 155# (could have done more, but first time doing snatch balance)
Snatch: 5×5 (95#)

10/14/10
100 OHS (65#) = 6 min

10/15/10
3 rounds, 1 min rest b/w rounds:
15 hang cleans (135#)
15 burpees = 1:04, 1:27, 1:32

10/16/10
technique work-clean
150 double unders (~3-4 min)

2010/9/27-10/10

9/27/10
yoga

9/28/10
Squat Clean Thrusters (95#): 5,5,5,5,5
15 box jumps after each set (30″)
DL: 225×5,275×5,295×5,3,3
5 HSPU after each set; then 3×3 HSPU

9/29/10
Fight Gone Bad
3 rounds- 1 min at each station w/1 min rest between rounds.
-Wall Ball (gym only has 5kg medball-boo!)
-Sumo Deadlift High Pull (75#)
-Box Jump (20″ — gym only has 20 and 30″)
-Push Press (75#)
-Row for calories. (walking to rower–across gym)–f-ing Globogyms
Score = 422

10/3/10
soccer game
yoga

10/4/10
7 rounds:
7 push-press (115#)
14 pullups = 7:30
Squat: 225#x5,5,5 255#x4,4

10/5/10
snatch: 65# 1×8; 95# 8×5
-note: need to up weight or reps when doing snatches

10/6/10
something (can’t remember)

** Really horrible work ethic. I need to switch to AM workouts; I’m getting lazy about going after work.