Skip navigation

3/12/12
F.squat: (185#) 5 x 5 on 1:45
planche, hold 20 sec
DL: (315#) 5×3 on 2:00
split jerk (technique – work on getting under bar)
-(135#) 5 x 2

3/13/12
5 min AMRAP
-20 double unders, 20 sit ups = 6 rounds
then:
20 double unders every 40 sec (rest in extra time) -8 rounds
post: stretch

3/14/12
light wod

3/17/12
CF Open 2012.4 = 240 (3 failed muscle ups)

3/19/12
light wod, stretching, technique work on muscle ups

3/21/12
1/2 murph with 25# weighted vest
-run 800 m
-50 pullups
-100 pushups
-150 squats
-run 800 m = 24:00

3/22/12
C&J:
-135# 5,5,5 (90 sec)
-155# 3,3,3 (90 sec)
-175# 3,2,2 (2 min)
post: 2 rounds
-15 KtE
-15 back ext
-15 sec planche hold

3/23/12
“Annie” = 3:44
post – work on muscle ups (20 min)

3/24/2012
CF-Open 2012.5 = Fran Ladder
105 reps

3/25/12
Squat: 225# x 5, 245# x 5,4,4,4
weighted pullups: (25#) x 5,5,5,5
turkish get-up (35#) 2,2,2,2,2
-stretch

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: