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Monthly Archives: September 2010

9/20/10
bike to work and back…
jump rope warm up
Tabata (burpee pullups) ~5 all 8 rounds
rest 2 min
4min AMRAP
Zelcher Squats (135#) = 35
rest 1 min
4 min AMRAP
double unders = 104
50 pushups

9/21/10
biking

9/22/10
yoga
work on snatch: 65#: 5,5 ; 95#: 5,5,5 115#: 3,3 #135#: 1,2,3,2,1
clean and jerk (135#): 3,3,3,3 (L wrist was bothering me)

9/23/10
“Filthy 50” (1st time ever) = 27:57
pullups: 4×10

9/25/10
C&J: 135#: 3,3 155#:3,3,2 185#: 2,2 ; Cleans (185#): 2,2
GHD between sets (~10, 10,10, 10, 10, 5, 5,)

9/26/10
“Urban Assault” bike ride
~33 mi

Note:
3 exercises I hate:
a- thrusters
b- wall ball
c- OHS (~hate)
Pattern: whole body exercises w/ dynamic high intensity shoulder movement
3 exercises I love:
a- pullups
b- clean and jerk
c- rowing
Pattern: whole body exercises w/ high maximum and average power output
Hybrids:
a- double unders (getting better at)
b- burpies (sucking more at)
c- KB swings (getting stronger at)

9/6/10
Labor Day!
2.5 hour hike

9/7/10
1600 m row warm up
press: 2,2,2,2,2 (95#,135,145,155,F,135)
10-15 toe to bar between sets
OHS: 95# x 9,9,9,8,8
light yoga

9/8/10
5 min row warmup.
3 rounds:
20 pullups
30 pushups
40 sit ups
50 squats = (7:45) all unbroken except last set of pushups.
……. concert / dancing

9/9/10
? can’t remember ?

9/12/10
bike ~22mi
yoga ~ 45 min

*Note: work’s been busy as hell recently and it’s made me lazy. I’m also feeling really tight / tense from lack of yoga and massage work. No excuses, I gotta get back into the swing of things

9/13/10
“The Pentagon”
run 800 m
46 power cleans (135)
46 sit ups
46 box jumps (30″)
46 pullups
run 800 m = 18:45
… DL: (225#) 3×5

9/14/10
1100m row
21-15-9
OHS (95#); burpies = 7:20 (slooow)
F.Squat (185#): 5,5,5,3
15 GHD between sets

9/16/10
3 rounds:
.2 mi run
30 wall ball shots = 7:20
rest 4 min
3 rounds:
25 KB swings (1.5pood) in a minute
rest 1 min b/w (3x toe to bar every missed swing)

9/17/10
3 rounds:
15 pullups
20 goblet squats (40#)
25 box jumps

8/30/10
row 20 min (5 warmup) ~4700m
Tabata mashup
Hang Clean / Push-Jerk (75#)
Score = 10 / 14 (max’s= 16/23)

8/31/10
stretching/yoga

9/1/10
3 rounds: (95#)
10 front squat
7 good mornings
10 back squats
10 toes to bar

Deadhang pullups: 8,5,5
yoga

9/2/10
don’t remember

9/4/10
20 mi bike ride