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Monthly Archives: December 2010

12/12/10
“Elizabeth” = 14:51
-Probably could have been quicker; first ever Elizabeth and was conservative.

12/13/10
4 min – find 1RM Press = 150# (HSPUs last night)
rest 1 min
1 min swings (1pood) = 30
rest 1 min
1 min swings (1pood) = 30
rest 1 min
Tabata box jumps (30″) = 7-10
rest 1 min
25 pullups / 25 dips

12/14/10
“Ten. Ten. Ten” (8 rounds) = 29:51
snatch balance: 5×3 @95#

12/16/10
squat: 5,4,4,3,3,2
225-275-275-295-295-295
DL: 3,3,3,2
275-285-295-305

12/6/10
3 rounds:
4 Power Snatches (115/75)
20 Pull-ups
30 Squats = 6:09
…Snatch (95#) 5×3

12/07/10
3 Rounds, 1 minute at each exercise and 1 minute rest between each round
Power Clean (155/105)
Double Unders
Swing
DB Push Press
Toes to Bar :: Score = 275

12/8/10
Squat: 225#x5; 275#x3,3; 295#x3,2
Bench Press: 135×5, 155×5, 185#x3,3,3

12/10/10
5 x 10 sec L sits
50 hollow rocks (needs work)
50 back ext
50 weighted sit ups
25 toe to bar
Snatch: 95#x5,5 115#x3,3,3,3

11/22/10
Run 600 meters
42 Push Press (45/35)
21 Back Squat (135/95)
30 Push Press
15 Back Squat
18 Push Press
9 Back Squat
Run 600 meters = 12 min
… SDHP x 5 sets

11/23/10
WOD (can’t remember, but i think heavy day)

11/25/10
jog 30 min
50 burpies – 3 min

11/29/10
jump rope warm up
Fran (untimed)

11/30/10
6 rounds:
7 burpies
14 swings (1 pood)
21 box jumps (20″) = 11:20

3×3 clean @ 135#

12/1/10
15 min row–10 min interals
5 sets heavy — quick workout

12/3/10
yoga
75 KB swings (1.5 pood)

12/4/10
row warm up
skills: agilities
WOD: 15 rounds
2 Hang Snatch – (95#)
Jump rope for rest of minute – rope score = 60-80