Monday, November 30, 2009

Pull-ups, 3 x 5

35lbs. x 5
40 x 5
42.5 x 5

4 Rounds:
- 7 Push-jerks w/135 lbs.
- 7 Deadlifts w/315 lbs.
- 7 Front Squats w/185 lbs.

My time - 17:59

Saturday, November 28, 2009

25 minutes of walking lunges (harder than it sounds)

End up with about 340 meters/lunges

Friday, November 27, 2009

Squat, 3-5 X 3

275 X 3
295 X 3
305 X 3
310 X 3


'Helen'
3 rounds for time:
- Run 400 meters
- 1.5 Pood (55#) kettlebell
- 12 Pull-ups

My time - 14:38 (PR by 2 minutes from 6 weeks ago)

Wednesday, November 25, 2009

Shoulder Press, 3 X 5

135 X 5
145 X 5
150 x 5

Then

Modified -"Elizabeth"

15 Cleans, 160 lbs.
21 Dips
9 Cleans, 160 lbs.
15 Dips
6 Cleans, 160 lbs.
9 Dips

TIme - 6:42

Tuesday, November 24, 2009

Deadlifts, 3 X 5
345 X 5
365 X 5
375 X 5


Several hours later (time issues)


50 Double-unders
25 GHD Sit-ups
40 Double-unders
20 GHD Sit-ups
30 Double-unders
15 GHD Sit-ups
20 Double-unders
10 GHD Sit-ups
10 Double-unders
5 GHD Sit-ups

Time: 18:32

(Very hard after DLs earlier. I wish I done the WOD 20 minutes or less after DLs.)

Monday, November 23, 2009

Modified -"Fran"

15 Thrusters, 115 lbs.
21 Pull-ups
9 Thrusters, 115 lbs.
15 Pull-ups
6 Thursters, 115 lbs.
9 Pull-ups

TIme - 9:14

Saturday, November 21, 2009

Shoulder Press 3 X 5

115 X 5
135 X 5
145 X 5

5 rounds
- 5 Deadlifts, 275 lbs.
- 10 Burpees

My time: 7:44

Thursday, November 19, 2009

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

My time: 29:24

Wednesday, November 18, 2009

Squat 3 X 5:

275 x 5
285 x 5
295 x 5

20 rep squats with 235 (8, 4, 4,4)

Modified 'Grace'
30 Cleans w/135 lbs.

My time: 2:48

Tuesday, November 17, 2009

Taking an extra rest day. Not feeling too swift today. Fighting off a cold.

Sunday, November 15, 2009

4 Rounds for time:

95 lb, Push-jerk, 15 reps
15 'L' Pull-ups

My time 18:00

Saturday, November 14, 2009

Deadlifts 3 x 5 reps

345 x 5
355 x 5
365 x 5


4 Rounds:
20 Double-unders
10 Pull-ups
12 Thrusters w/95 lbs.

My time: 14:50

Friday, November 13, 2009

'Filthy Fifty'

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

My time: 44:06

Wednesday, November 11, 2009

Weighted Pull-ups (neutral grip)

35lbs. x 5
40 x 5
40 x 5

10 yard shuttle 10 minute ladder
minute 1: sprint 10 yards
minute 2: sprint 10 yards down & 10 back
minute 3: sprint 10 yards down & 10 back, 10 down
so on
Went up to minute 10 (10 x 10 yrds.)

Tuesday, November 10, 2009

5 rounds:
5 Push-Press w/135 lbs.
20 Box Jumps

My time 8:19

Monday, November 9, 2009

Squat 3 x 5

265 x 5
275 x 5
280 x 5


5 rounds for time:
10 Power Snatch, 115 lbs.
12 GHD sit-ups
21 double-unders

My time: 15:48

Wednesday, November 4, 2009

From OPT Blog, 33/45

Training:
Dead Lift - build quickly to a heavy 1; not a 1RM effort
+
Hang Power Clean - build quickly to a heavy 2; not a 2RM effort
+
Press - build quickly to a heavy 3; not a 3RM effort

+

Grace practice - power clean and overhead touch and go reps
(choose a weight you can perform 5 manageable but challenging reps; rest 1 min; repeat 6 times; work on speed and good reps!)

DL: 1 x 385 (felt somewhat heavy today, so keep this pretty light)
HPC: 2 x 195 (felt pretty good)
SP: 3 x 150 (felt really heavy, not a good sign right before this WOD)

Grace Practice:
1-5: 155 lbs
5-30: 145 lbs.

Felt strong on the cleans, but jerks were weak.

Tuesday, November 3, 2009

From OPT Blog, 32/45

Training:
7 sets for total time:
10 chest to bar chin ups
15 ring dips
20 box jumps - 20/14"
25 air squats
rest 2 min b/t sets

post total working time to comments
goal is high speed; try not to fraction

2:23, 2:46, 3:22, 4:35, 5:19, 4:56, 4:59 = total time of 28:20

Only squats broken 1st 2-3 sets, then every but pull-ups, then everything the last 2 sets.

Sunday, November 1, 2009

From OPT Blog, Day 30/45

Training:
A1. Medium Grip Bench Press @ 40X0; 4-6 x 4; rest 30 sec
A2. DB Walking Lunges @ 1010; 6-8/leg alt'ing x 4; rest 30 sec
A3. Supinated Strict Chin Ups Unweighted @ 52X1; amrap x 4; rest 30 sec
A4. DB Back Extensions @ 4022; 8-12 x 4; rest 120 sec

A1. 205#X6, 225x6, 225x5, 225x5
A2. 50# dbllsX8, X8, X8 X8
A3. 6, 5, 4, 4
A4. 10#x8, 10X8, 10X8, 10X8