This Week

Monday

Nancy (20:43; beat my old time, but my OHS are still very slow)

Tuesday

4 rounds:
- 30 Abmat Sit-ups
- 20 Good Mornings

9:01

Wednesday

2 rounds:
- 800M Run
- 10 Renegade Man Makers @ 30 lb dumbells

14:34

Thursday

Rest

Friday

JT

15:something

Last week:

Monday

Back Squat 10×3 (215)

Tuesday

5 Rounds:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Front Squats
- 3 Push Jerks

@115 (16 something)

Wednesday

Shoulder Press Max Effort x 5 (115)

then tabata row

Thursday

10-8-6-4-2
- Hang Power Cleans
50-40-30-20-10
- Sit-ups

@ 115 (8:43)

Friday

AMRAP 20:
- 5 HSPUs
- 10 Pull-ups
- 15 Walking Lunges

8 rounds (shoulder strength slowly coming along)

This Week:

Tuesday

Front Squat 5×3 @ 155
Press 5×3 @ 95

Then

21-15-9

Pullups, Wall balls

3:34

Wednesday

“Juicy”
2-4-6-8-10-8-6-4-2
-Thrusters
-Pull-Ups

8:38

Thursday

Swim

200 m warm up, then

1o X 50 m sprint

Friday

21-18-15-12-9-6-3
-Power Snatch, m-65 w-45
-Double Under
-Box Jump

15:something (4 min better than old time)

Filthy Twisted Fifty

50 box jumps (24 inch)

50 jumping pulls ups

50 KB swings (1.5 pood)

50 Walking Lunges

50 KTE

50 Push Press

50 GHD Back extensions

50 Wall balls

50 Burpees

50 Double unders

*every time you take a rest/stop for 5 seconds during each movement, 100 m sprint; max 4 sprints per movement

44:14 (just plain exhausting and humid; at least ran 3 100 m each movement after the kettle-bell swings). sucked, but felt good afterwards

7/28/09

10-20-30-20-10
-Kettlebell Swing
-Ring Dip
-Jumping Pull-up

18:42 (4 min slower than last time; ring dips killed me....)

7/29/09

5 Rounds:
-400m Run
-12 Deadlifts

15:02 @ 205 (3 min better than last time @ 185)

Definitely noticing an overall loss in strength despite today's repeat of a previous WOD. My endurance has recovered quicker than the strength part. Need to work on: HSPUs and OHS

Travels this summer:

Dominican Republic (Medical Mission)

Japan/China (Vacation)

Weekend trips to NYC (visit some friends) and San Fran (sister's bday)

800M Run

5 rounds of:

15 Pull ups
15 Dips
15 Kettlebell Swings

800M Run

25: something

5 rounds:

30 squats

20 SDHP (1.5 pood)

10 HSPU

22:34

then Tabata situps

fun fun fun