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Monthly Archives: May 2010

5/17/10
(am) yoga
(pm) 20 min row [5 min warm up, 6x :30/2:00 intervals]

5/18/10
(am) squat: 225# x 5,5,5 ; 275#x3,3 255#x3
push-press: 135# x 4,4,4,4,4
(pm) 3 rounds:
BW DL (155#) x 15
20 box jumps
… yoga – ~1hr

5/19/10
(am) 3 rounds: 25 each [double unders, sit ups, back ext’s]
(pm) 90 sec – pullups = 44
Cleans – 135×3 ; 155×3 175×2 (stopped, broken finger from last week was killing)
skill work: OHS and Snatch

5/21/10
(pm) bike – 30 min
broken finger prevented met-con WOD

Weekend = rest finger

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5/10/10
(am) row 2k; stretching
(pm) sprint work
21-15-9 thrusters (95#)
core work

5/11/10
(am) “Barbara” = 11:45
(pm) stretch ; skill work – OHS
Deadlift: 225# x 3; 275# x 3,3,3,3

5/13/10
(pm) Clean and Jerk (155#) = 4,3,3,3,3
5 min row (78cal)
4 min box jumps (85)
3 min Sumo deadlift high pull (60)
2 min wall ball (60) … 303

5/14/10
(am) F squat ; Press
(pm) 3 rounds:
25 pullups
50 walking lunges
30 pushups

5/3/10
(am) yoga – 30 min
(pm) 20 min bike; 5 rounds:
20 wall ball
15 unbroken pullups
20 box jumps
rest ~1 min
*note- this is the first time i’ve felt all of my pullups had good kipping form. I’ve previously not been dropping all the way, which has put extra strain on my biceps. 5 sets of 15 is def better than prior attempts

5/4/10
(am) row 15 min, stretch
(pm) 75 x snatch (75#)

5/6/10
(am) 50 double unders
10 burpie box jumps
20 stability ball pushups
30 wall ball
40 hang cleans (95#)
30 wall ball
20 stability ball pushups
10 burpie box jumps
50 double unders
(pm) Heavy day:
deadlift – 225#x5, 275×3,3, 295×3, 315×1, 335×1, 345=Fail
squat – 225×5, 275×3, 295×3, 315x (1/2 ROM)=Fail, 305×1
press – 95×5, 135×3 (shoulder felt weird so I quit)
… lower ab work ; stretching.

5/8/10
(pm) 12 min “Cindy” AMRAP
17 rounds

4/26/10
(pm)
row 15 min (2k=8:12) ~3400m
75 box jumps (~4 min)
30/30 L/R-one hand DB snatch (30#)
2 min wallball (60)
1 min HSPS (5)
5×3 clean (135#)

4/27/10
(am)
DL – 5×3 (225,225,245,245,265)
stretching
(pm) “Helen” – still no watch (est- ~7 min)
core work

4/28/10
(am) Yoga – 30 min
(pm) 3 rounds:
100 ft walking lunges
45 double unders
25 push jerk (95#)
12 good mornings (95#)
10 KTE

4/29/10
(pm) row warm up – 1100m
Back squat – 5×225,5×225,5×255, 3,3,3×275
clean – 5×135, 5×155, 3,3,3×185 (last set was 2 and bail)
press – 3×95, 3×135, 3×135

4/30/10
(pm) “Angie” ~ 19 min
-> the 100 pullups = 10min flat (PR)

5/2/10
bike ~20-25 miles