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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)

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