May 7th, 2013

Workout of the Day

1. Back Squats

5 x 3 across (same weight)

2. ‘Elizabeth’

21-15-9 for time of:

135 lb. squat cleans

Ring dips

1. 305 lbs. all 5 sets

2. 10:25. About a 1:20 slower than my fastest time.  Rough day.

May 5th, 2013

Workout of the Day

A. 3 x 5 Press, across

B. Odd Minutes - 10* Push Jerks w/115#s

Even Minutes - 20 Double-unders

A. 140#s

B. 20 minutes (10 rounds)

Started with 135, then dropped to 115.  Had to drop reps too.  Goal is get reps without putting down the bar (ideally, unbroken reps) and had to scale it to get them

Went 135x10, 135, 135x8, 115x10, 115, 115, 115x8, 115x8, 115x8, 115x8

May 4th, 2013

Workout of the Day

1. 15 min AMRAP
5 x 95 lb. thrusters
7 x chest to bar pull-ups
9 x burpees

Rounds:  Not sure if I got 8 rounds + 2 burpees or 9 rounds + 2 burpees.  Hard!!!
Thrusters were unbroken until the last round.  C2Bs broke up on round 7

May 3rd, 2013

Workout of the Day

1. 3 x 5 Front Squat across

2. OTM x 9

1 Snatches @ 70%

3. OTM x 9

1 Clean and Jerks @ 70%

4. 3 rounds of:

As many unbroken and quick 115# Power Snatches as possible

1-2 minute rest (between rounds)

5. 3 rounds of:

As many unbroken and quick 95# Squat Cleans as possible

1-2 minute rest (between rounds)

6. Farmers Walk 200 meters

1. 245 x 5 OHS

2. Used 145#. Split Snatch

3. Used 165#,
4. 5 5, 5

Need to get better on these. 

5. 12, 12, 12

Not bad, but still need some work
6. 2 pood kb in each hand.  BARELY made it without dropping the KB once

May 1st, 2013

Workout of the Day

A. 5 x 4 strict HSPUs

B. 5 rounds for time of:
10 Wall ball shots, 30 # ball
10 Hang power cleans, 135#s
15 pull-ups

A. 4, 4, 4, 3+1, 3+1

B. Hard! 13:24
30 # wall balls were the easiest part (weird!)