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Monthly Archives: January 2012

1/23/12
“Airforce” = 9:36
-4 burpees on minute
-20 thrusters (95#)
-20 SDHP
-20 Push Press
-20 OHS
-20 Front squat
post-
100 sit ups
200 flutter kicks

1/24/12
Squat: 225# x 5,5; 245 x 5,5; 255 x 5
Jerk: 135# x 2,2; 155 x 2,2; 165 x2

1/25/12
12 min AMRAP
-3 snatch (95#)
-5 HSPU
-7 burpees = 7 rounds, 3 snatch (note–HSPU = weakness)
post:
-squat Clean x 1: 155#, 175, 195, 225(F), 205, 215

1/26/12
rest

1/27/12
5 rounds–2 min each
-25 wall ball
-max burpees
-rest 2 min b/w rounds
score = 93 burpees

1/28/12
6 rounds:
-5 CtB pullups
-10 thrusters (95#)
-15 burpees
-20 sit ups = 14:22
post:
-jerk x2: 115, 135, 155

1/16/12
Press: 95# x 5; 105# x 5,5,4,3
Bench Press: 135# x 5; 155# x 5, 3,3,3
Split Jerk: 105# x 2; 135# x 2,2,2,2

1/17/12
5 rounds:
-12 wallball (20#)
-12 toe to bar = 5-6min (paced it b/c hands are torn / trying to heal)
Post:
Press (1 rep)- 115#, 125, 135, 145,145 (90 sec)
DL: 305# @ 7 x 2 (90 sec)

1/18/12
thruster/swing ladder (95#/50#)

1/19/12
C&J: 135# x 3; 155 x 3; 175 x 3; 185 x 2; 195 x 2; 205 x 1; 215 x 1; 225 (fail)
Post-
Filthy 50 = 21:17 (PR) (see – 9/2010)

1/22/12
2 hour snowshoe-ing

1/9/12
-75 squats (115#)
* 4 burpees on every minute = 4:58
post: C&J work (155#)

1/10/12
DL: 225# x 5; 275# x 3,3,3,3,3
2x max HSPU (18,12)
2x max pullups (40,25)
then
“Add On”
5 C&J (135#)
10 burpees
+ 15 wallball (20#)
+ 20 walking overhead lunges (45#)
+ 25 Toes to bar = 12:51

1/11/12
1,2, …, 10, 9, … 2,1
-pullups
-burpies
* 5 air squats on the minute = 11:34
post: 75 goblet squats = 4:00

1/12/12
recovery / stretch

1/13/12
FRAN = 2:56 (PR)
post: 100 box jumps (24″)

1/15/12
2-3 hour hike in the snow

12/11/11
DL: 225# x 5; 275# x 2,2; 315# x 2,2,2,2,2,2
Squat: 250# x 4,4,4,4,4,4

12/12/11
-10 clean & jerk (135#)
1 round “cindy”

-1 clean & jerk
1 round cindy = 19:40

12/13/11
Squat: 135# x 5; 250# x 2,2,2,2,2,2
(PM) 2.5 mi run

12/14/11
5 rounds:
-3 thrusters (135#)
-20 bar facing burpees = 9:55
Post:
Thrusters: 145# x2; 155# x2 165# x1

12/16/11
5 rounds:
-5 power clean (135#)
-10 f.squat
-5 push jerks
-20 pullups
rest 90 sec b/w rounds = (~16:50 total w/ rests) 1:14, 1:30, 2:30, ?, ?
Post: 2 for 1’s – skill work

12/18/11
~3 hr hike

12/19/11
Squat: 135# x 5; 265# x 4,4,4,4,4
DL: 225# x 5; 275# x 4,4,4,4,4

12/21/11
“8 Crazy Nights”
8 rounds (8 reps / exercise)
-pullups
-box jumps (30″)
-wall ball (20#)
-pushups
-lunges
-ring dig
-burpees
-2x under = 24:28

12/28/11
80 2x under
4 rounds:
-20 wall ball (20#)
-20 bar hops
-20 sit ups
-20 push press (75#)
80 2x unders = 11:49
post: Squat- 250# x 3,3,3,3,3,2

12/29/11 – 1/4/2012
Vacation

1/5/12
Press: 115# x 5,5,3
Push Press: 115# x 3, 135# x 3,3
Push Jerk: 135 x 1, 155 x 1, 175 x 1
Squat: 185# x 5,5,5,5,5

1/6/12
Chipper:
-30 Pull ups
-21 Thrusters (115/75)
-50 Double Unders
-21 Hang Power Cleans (115/75)
-50 Double Unders
-21 OHS (115/75)
-50 Double Unders
-21 Burpees
-30 Pull Ups = 13:14