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Monthly Archives: July 2010

7/19/10
warm up – 10 min row
OHS @95#: 8,5,5,5
met-con= 100 perfect pushups; each “fail” run .2 mi
~8:30
(PM) “Death by C&J” = 8 min / rounds
Press: 95#x5,5, 115#x3,3,2

7/20/10
~3mi run

7/21/10
Squat: 225#x4,4,4 ; 245#x4,4,4,4
Chipper: 25 GHDs
20 box jumps
30 dips
40 pullups
50 double unders
40 pullups

25GHDs = 14:50

7/22/10
warm up: jumping rope and 75 swings
6 rounds:
3 clean (185 first 2 rnds, 155# after)
4 HSPU
=~ 9:36 [died on HSPUs]

7/24/10
row warm up
OHS: 3×9 (95#)
Snatch work and 10 sets of snatch (65#-85#)
60 wall ball

7/25/10
bike ~30 mi
stretching

7/12/10
(commute) bike 14 mi
C&J: 135#x5,5; 155#x5,4,4,4,3,3
12 min AMRAP
run 400 m
20 wallball
10 plyo pushups = 4 rounds (legs were dead)

7/13/10
(commute) bike 14 mi

7/14/10
row warm up
snatch technique work and practice
50 OHS @65#
3×15 GHD
2×15 dips

7/15/10
row warm up
DL: (on the minute sets) 135#x8, 225#x5,5,5, 275#x3,3,3
(pm) yoga

7/16/10
row 20 min (5warm up, 5 tempo, 10 intervals)
Chipper=
100 ft walking lunge
21 = pullups, situps
100 ft walking lunge
18 = pullups, situps
100 ft walking lunge
15 = pullups, situps
100 ft walking lunge
12 = pullups, situps
100 ft walking lunge
9 = pullups, situps
100 ft walking lunge
6 = pullups, situps …. = 8:56

7/5/10
row -15min (5warm up, 5 tempo, 5x 40/20 intervals) ~210 cal
run 4x400m intervals (45 sec rest)
DL 5×225#,225, 3×275#,275,275
F.Squat 5×185,185,185,185
stretch

7/6/10
Squat: 3×5 (225#)
7 rounds:
7 push-press
7 burpies
7 pullups = 8:50

7/7/10
run .75 mi
work on snatch-
snatch: 5×65,75,85,85,95, 3×115
run .75 mi

7/8,9/10
MSF-USF class

7/10/10
yoga

6/28/10
bike 15 mi
Squat: 225# x 5,5,5; 275#x3,3
Press: 95×5,115×5,125×5,5
3 rounds:
30 double unders
20 box jumps
20 swings = 9:31

6/29/10
Row: 1k warm up; tabata = 870+m ; ~55cal
DL: 225#x5,255×5, 275×3
work on snatches (65#) 21-15-9

6/30/10
bike 10 mi
“Barbara” = (5 rounds: 20/30/40/50 – pullups, pushups, situps, squats)
=17:45

7/1/10
moving