Muscle up - Bear

FRIDAY 100730

Muscle ups - Bear complex
5-4-3-2-1

Subbed 3 pull ups - 3 ring dips
95-lb Bear complex

17:40

4 x 400 (11:18)

THURSDAY 100729

4 x 400 -- :90 sec rest btw

1:42 - 1:41 - 1:41 - 1:44

11:18

DU - Pull ups (23:08)

TUESDAY 100727

 

Double unders -- Pull ups

50-40-30-20-10

25-20-15-10-5

 

23:08

Front Squat

SUNDAY 100725

 

Double under warm up (ugly)

 

 

Front Squat 5-5-5

 

185-195-205(4)

 

 

Pull up Ladder (every minute)

1-2-3-4-5-6-7-8-9...

Deadlift 3RM (335)

FRIDAY 100724

Deadlift 3RM

225-275-315-335

THURSDAY 100722

THURSDAY 100722

4-min intervals / 1-min rest

Double unders: 74
HSPU: 15 (2" - 45-sec hold)
Burpee pull ups: 32 C2B
Row: 53 calories
OHS: 39 (75lbs)

Sleep: 6.0 (Madden/Criminal Minds)
Stress: 5 (homework)
Fatigue: 2

B: 4/3/0 (2 brauts, 2 apples)
L: 6/10/0 (pork chops, veggies, spiced apples, 12oz Pepsi)
S: 0/22/0 (3 x crown & Pepsi, chips, ice cream)
D: 7/0/4 (pork chop, mixed nuts)

1-mile run (7:37)

WEDNESDAY 100721

10-min warm up

1-mile run (7:37)
1:48-1:54-1:57-1:56

10-min cool down

Sleep: 7.5 (crazy dreams)
Stress: 5 (homework)
Fatigue: 2 (good til after big, late lunch)

B: 4/4/4 (eggs, peppers, mushrooms, 1 bacon strip, apple)
L: 10/2/6 (steak, 2 brauts, apple, mixed nuts)
S: 0/12/0 (NorCal margarita, crown & pepsi)
D: 2/2/2 (zone bar)

P/PP/PJ 3RM

TUESDAY 100720

3RM

Press 135
PP 165
PJ 175

Sleep: 7.5hrs
Stress: 6 (homework)
Fatigue: 1 (felt great)

B: 4/4/10 (eggs, peppers, mushrooms, apple, Tbsp coconut oil)
S: 3/3/0 (string cheese, apples)
L: 8/4/8 (steak, braut, green beans, mixed nuts)
D: 2/2/2 (zone bar). Skipped dinner?!
Fish oil & simple greens

Chelsea (4+11)

FRIDAY 100716

5 pull ups
10 push ups
15 squats

4+11

Cindy (11)

Running...

THURSDAY 100715

1-mile run. Rest 5-min.
800m run. Rest 4-min.
600m run. Rest 3-min.
400m run. Rest 2-min.
200m run.

7:48
4:19
3:12
2:05
:45
32:12

LSD

TUESDAY 100713

30-min run

Snatch T2B

MONDAY 100712

10-9-8-7-6-5-4-3-2-1

Power snatch (115-lb)
Toes to Bar

24:03

Sevens

SATURDAY 100710

Sevens rounds for time:

7 hang power cleans (115-lb)
7 burpees
7 pull ups
200m run

24:55

FRIDAY 100709

FRIDAY 100709

AMRAP20

5 TGU (35-lb)
10 ring dips (sm band)
15 wall balls

4 rds + 2 TGUs

Thruster (185)

WEDNESDAY 100707

20-min to find 1RM Thruster

135-165-175-185(F)-185-195(F)

AMRAP12

10 Db Push press (40-lb)
20 sit ups
30 OH plate walking lunges

3 rds + 3 lunges

FRIDAY 100702

3 rounds for time:

400m run
15 Kb swings (35lb)
15 K2E

15:00

WEDNESDAY 100630

6 rounds for time:

5 C&J (115lb)
10 burpees

(24:00)

OHS (155)

MONDAY 100628

20 minutes to find 1RM

135-145-155

AMRAP10

15 Kb swings (53lb)
30 jumping lunges

(4)

Snatch 1-1-1-1-1-1-1 (105)

FRIDAY 100625

Snatch 1-1-1-1-1-1-1
65-65-75-95-95-105-105

Slow today.  Several fails.  Was "floating" through third pull.  Not very explosive at 0515am I guess...  First week in a long time that I wasn't wrecked by the end of the week...  Progress...???


WEDNESDAY 100623

Bear Complex
7 sets of the following sequence:
Power clean
Front Squat
Push Press
Back Squat
Push Press
No regripping on the ground.  Touch and go seven times.
5 rounds.  Rest as needed between rounds (2:30)
95-95-95-105-105


TUESDAY 100622

7 rounds for time of:
10 pull ups
10 burpees
10 GHD situps

19:30


SATURDAY 100619

Deck of Cards
Teams of 3
Start with 400m run then start turning over cards individually
diamonds - 95-lb Thrusters
hearts - pull ups
clubs - burpees
spades - Kb high pull (53-lb)
Jokers - 400m team run
Aces - 11 reps
throw out 2s, 3s, 4s
I ended up doing 50 of our team's Burpees... (ouch)

19:38

Press 3-3-3-3-3 (135)

THURSDAY 100617

Press 3-3-3-3-3

95-115-135-155(F)-145(1)

3RM PR (135)
1RM PR (145)

After Party
3 rounds for time
30 OH weighted walking lunges (45#)
20 wall balls

14:58

Pulled right quad...