2010/8/16-8/29

8/16/10
90 min soccer game

8/17/10
bike/jump rope warm up
15 min AMRAP
2 power cleans (135#)
double unders (til end of minute)
score= double unders = 249

8/19/10
warm up – row
“Fat Fran” 15,12,9
Thrusters (135#)
Pullups (45 -switched to 25 after first 15)
=13:05
work on clapping pullups 🙂

8/22/10
soccer game

8/23/10
yoga- standing series
Cleans: 155#x3, 185#x3,3 205#x3,2,2
met-con= 10,9,…,2,1 Push-jerk (135#)
8 pullups after each round = 11min

8/24/10
DL: 7,7,7,7,7 (275#x4, 225#x1)
Max dips between rounds (20–not a true max,20,15,10,15)
40 wall ball shots

don’t remember rest of the week

2010/8/9-8/15

8/9/10
(am) warm up row
DL: 225#-5,5 ; 275#-6×3
F.Squat: 185#-6×4

8/10/10
jumping rope ~ 30 min

8/11/10
run warm up
Split C&J: 3L,3R x95#, 2L,2Rx115# (x2), 2L,2Rx135# (x2)
3 rounds:
12 romanian DL (135)
rest 30 sec
max HSPU (4 each round)
deadhang pullups (10,8,6) = 8:20 (ie-3:50 of work)

8/12/10
warm up: row 2 k – 8:04
metcon= 3 rounds: 9,7,5 squat cleans (95#)
rest 30 sec; 20 pullups
rest 30 sec; 15 dips
…
death by squat clean (95#) = 6 min +4

8/13/10
soccer ~ 1 hour

8/14/10
OHS: 4×9 (95#)
bonk on met-con

2010/8/2-8/8

8/2/10
(am) Cleans: 3×135#, 3×3 (185#)
10 thrusters (95#)
run .1 mi
9 thrusters
run .1mi
…
1 thruster
run .1 mi = 11:58

8/3/10
press: 3,3,3,1,1,1 (95#,115,135,145,155-fail, 150)
met-con= 7 rounds:
7 SDLHPs (75#)
12 pushups = 3:04 (3:14?)

8/4/10
(am) yoga
(pm) work on OHS and muscle ups

8/5/10
(am) yoga

8/6/10
soccer

8/7/10
technique work on snatch and clean ~1 hour

*Note: def took this week off as a rest week for the most part.

2010/7/26-8/1

7/26/10
(am) yoga
(pm) “Fran” = 3:15 ! PR

7/27/10
(am)row warm up
Squat: 5×225#, 3×245#, 1×275, 5×255#, 3×295(?), 1×315#
DL: 5×225#, 3×275#, 1×295#, 5×275#, 3×315#, 1×345# (PR)
(pm) “fitness” yoga — why can’t yoga just be YOGA?

7/28/10
warm up
“Hell-in” = 1200 m run
63 swings (1 pood–don’t have 1.5 pood KB)
36 pullups
run 800 m
42 swings
24 pullups
run 400m
21 swings
12 pullups = 21:44

7/29/10
rest day

7/30/10
snatch 5×7 (75#), 3×5(95#), 3-(115#)
toes to bar 3×10
GHD 3×15