THURSDAY 02 JAN 14
Mag 7
3x push ups (12)
Floss
Saturday, January 4, 2014
Monday, December 30, 2013
Tuesday, December 10, 2013
Front Squat 4-4-4-4-4 (115#)
FS 65-75-85-95-105-115
WOD:
4RFT
30 MB sit-ups
20 pistols (green band)
10 barbell step ups (75#)
(20:27)
5:28-5:19-5:06-4:33 (miscounted?)
Monday, December 9, 2013
Friday, December 6, 2013
FRIDAY 131206
Hang Power Snatch 3-3-3-3-3
65-75-85-95-105
WOD 4RFT
40 double unders
20 T2B
10 OHS (65#)
3RFT (15:52)
4:15
5:34
6:02 called it one round early...
Tuesday, December 3, 2013
TUESDAY 131203
EMOM 8-min
Even 3 Power Clean (95#)
Odd 6 burpees
800m run (4:00)
20 SDHP (75#)
400m run (2:34)
20 Push Jerks (75#)
800m run (4:32)
(16:30)
Saturday, November 30, 2013
Cindy (9+14)
FRIDAY 131129
Push Jerk
3-2-2-2-2-2
(95-115-145-165-165-165)
Cindy
9 rds + 9 push ups
Ran out of push ups...
:-/
Wednesday, November 27, 2013
Monday, November 25, 2013
Back Squat - WOD
MONDAY 131125
Pass throughs - burpee broad jumps - walking lunges
Back Squat
45x10
60% x 4 - 125
70% x 4 - 135
70% x 4 - 135
80% x 3 - 155
80% x 3 - 155
4RFT:
7 power snatch (75#)
14 box jumps (20")
21 wall balls (14#)
(15:10)
Wednesday, November 13, 2013
WEDNESDAY 131113
Back at it. Feeling slow, fat and tired...
15-min rotations warm up
Foam roller
15-min 'workout'
5-7 rounds - adequate rest
5 push ups
10 squats
15 kb swings (24kg)
Still winded on final lone set...
Monday, November 4, 2013
Easy Strength Day Two
SUNDAY 131103
Rotations
foam roller
goblet squats 1x5/16kg
swings 1x10/16kg
TGU 1x12kg
sore...
DAY TWO 2x5 (10/5/5)
Press 45/65/65
Batwings 5x:20/25#
Deadlift 75/95/95
Front squat 45/75/75
Carries 5x40
Diet still shitty (Halloween candy, etc.)
Saturday, November 2, 2013
Easy Strength Day One
SATURDAY 131102
Rotations
foam roller
Row 1k (3:41)
ESWU
goblet squats 3x5/16kg
swings 3x10/16kg
TGU 3x12kg l/r
DAY ONE 2x5 (10/5/5)
Press 45/65/65
Batwings 5x:20/25#
Deadlift 65/95/95
Front squat 45/75/75
Carries 4x40
Monday, October 7, 2013
MONDAY 131007
INTERVENTION
Mag 7
10-9-8-7...
push ups
ring rows
kb swings 24kg
air squats
farmers carry
Monday, September 16, 2013
MONDAY 130916
MONDAY 130916
Intervention
SUNDAY 130915
Recovery day...
SATURDAY 130914
Rest Day. Sione's party...
FRIDAY 130913
4-mile run barefoot
Thursday, September 12, 2013
Workouts
THURSDAY 130912
Half Cindy 7+5PU
WEDNESDAY 130911
Hill sprints x12
TUESDAY 130910
Family walk
MONDAY 130909
Intervention warm up
Hot Yoga
SUNDAY 130908
1200m run x4 (big loop) 2:00 rest
SATURDAY 130907
WLC Baseline (10-min cap)
800m run
50 sit ups
75 squats
100 push ups
burpees
(168 reps)
FRIDAY 130906
4-mile run (35:30)
THURSDAY 130905
Rest day
WEDNESDAY 130904
400m sprints x7 (1:35-1:00)
TUESDAY 130903
Intervention
MONDAY 130902
Hill sprints x12 (2:00 rest)
SUNDAY 130901
Intervention
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