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Monthly Archives: April 2010

4/19/10
(AM wod) row 2 k ; yoga
(pm wod) 10 thrusters (135#)
30 double unders
8 thrusters
30 double unders

2 thrusters
30 double unders… no watch
… F.squat 185#x5, 205×3,2

4/20/10
(am wod) 6×5 split-leg push jerk (135#); 8 pullups
1×3 sp
(pm wod)
Run 400 meters with med ball
40 Med ball Cleans
40 Sit ups with med ball
20 Pull ups
Run 400 meters with med ball
40 Wall Ball
40 Push ups with feet on med ball
40 Overhead Squats with med ball
Run 400 meters with med ball

4/21-23/10
Traveling 4/21-22,
rest 4/23 and light BW work (100+ pushups, situps, etc)

4/24/10
50 min bike
7 rounds:
10 squats
10 pullups
15 pushups
20 sit ups

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4/12/10
100 burpees (AM wod)
(pm Wod)
row 2k warm up (8:26)
5 rounds:
12 DL (155#)
9 hang cleans
6 push jerk….. did 2.5 rounds and my wrists/grip was completely shot to hell. I didn’t have chalk or tape, which i think was the problem. So–
5×6 push jerk (135#)
clean technique work
25 DL (135#)

4/13/10
heavy DL (135×8 warmup; 225×5,5 ; 275×3,3,3)
-losing grip w/o chalk
(pm wod) tabata mashup
squats (18×8)
pullups (10, 7×7) — my kipping is suffering as I lose shoulder flexibility

4/14-15/10
lazy = lame
sleeping on a couch sucks
–note — I really need to work on shoulder flexibility. OH squat, etc

/4/16/10
(AM WOD) row 2 k
5 rounds:
10 DL (155#)
10 box jumps
10 KTE … no watch, as USPS sucks at life
(PM wod)
25 swings
38 reverse sit ups
50 pushups
38 box jumps (36″) – was doing 50, but banged this shit outta my leg on 38
25 swings

4/17/10
1.5 mi run
5 rounds: 400-600 m run, 1 min squat, 25 pushups
5 sand sprints

4/5/10
thrusters (135#) 10,8,…,2
B.squat (225#) 5,5,5,3,3 and 4×12,15 KB swings
800 m row

4/6/10
row 2k – easy pace (9:36)

22 rounds of “Cindy” – PR

4/7/10
row 1k

yoga
6×5 clean and jerk (135#)
45# OH squat – I really need to work on these

4/8/10
row 20 min: 5 min warm up, 5 rounds of 30s sprint / 230 easy
4400 m
120 double unders

4/9/10
squat work (can’t remember exactly what)
pullups (“)
sprint work

Lots of moving from CO to MN

3/25/10
sprint and BW workout

3/26/10
2k m easy row – (2:10 splits)
75 snatches (75#) for time ~~10 min

3/27/10
5 rounds:
30 KB swings (40#)
30 box jumps… ~8-10min
…..
50 pullups, 5min rowing

3/29/10
Fran–no watch; ~5min
….
1 power clean (155#)
1 round Cindy (5pullups, 10 pushups, 15 squats)
2 power cleans
1 rounds Cindy
etc…
8 power cleans
1 round Cindy

3/30/10
DL: 225×3, 275×2,2,2, 225×5,5

~25min yoga
100 med ball sit ups

3/31/10
run 800 m
100 double unders
5 rounds:
3 F.squats (135#)
15 pushups
20 KB swings (40#)……… 3 F.squat (185#)

4/2/10
25 Pull ups
25 Swings
200 Singles
30 Toes to Bar
15 Push Jerk
30 Jumping Lunges
15 Split Jerk
200 Singles
25 Pull ups
25 Swings
…..
3 Rounds:
25 Wall Balls
10 Burpees
25 Sumo-Deadlift High Pulls
10 Burpees
25 Box Jumps
…. Press 5×95, 4×115, 3×115

4/4/10
3.2 mi run