Complete as many rounds as possible in 20 minutes of:
25 Burpees
Body weight back squat, 15 reps
135# back squats
2 rounds plus 25 burpees and 10 back squats.
135 was pushing it but I did painful sets of 5 for most of the time. BW is 155 today.
Tuesday, November 24, 2009
Sunday, November 22, 2009
Sunday - 21-15-9 Push Jerks, KB Swings, Burpees
Shoulda done today’s workout but I made one up at home that sounded awful:
21-15-9
Push Jerk 65#
KB swings 37# (approx 1 pood)
Burpees.
All the Jerks and swings were unbroken…the Burpees were horrible.
12:17
21-15-9
Push Jerk 65#
KB swings 37# (approx 1 pood)
Burpees.
All the Jerks and swings were unbroken…the Burpees were horrible.
12:17
Thursday - Row 1k, 50 Power Snatch (45#), 30 pushups
Thursday -
Row 1k
50 Power Snatch (45#)
30 pushups
13:42
32 snatches unbroken!
I did this with single arm db snatch (32.5 lbs in about 15 minutes last time)
Row 1k
50 Power Snatch (45#)
30 pushups
13:42
32 snatches unbroken!
I did this with single arm db snatch (32.5 lbs in about 15 minutes last time)
Wednesday, November 18, 2009
Monday - Grace Scaled.
ince my last time with Grace was over 9 minutes (deconditioned or poorly motivated, not sure which) I scaled down this time:
clean & jerk 75# x 30 reps
5:45
10,5,5,5,5,7,3
My best time with 95# is 6:44. I wanted under 5 with this weight. One more time should do it.
clean & jerk 75# x 30 reps
5:45
10,5,5,5,5,7,3
My best time with 95# is 6:44. I wanted under 5 with this weight. One more time should do it.
Monday, November 16, 2009
Friday, Run 400m, 50 Squats (4 rounds)
@BrandX
4 rounds
Run 400M
50 Squats
18:30
Happy with that.
My fastest time is 17:35 at brand x. I can get back there.
4 rounds
Run 400M
50 Squats
18:30
Happy with that.
My fastest time is 17:35 at brand x. I can get back there.
Tuesday, November 10, 2009
Tuesday, Deadlifts and Bench Press
Deadlifts
5x135,
5x185,
3x195 ,
2x200(f 3rd rep).
1x200.
5x135 (felt light, but thumbnails too long for hook grip.
Bench Press
10x65
5x75
5x85
5x95
yelled "Don't touch it!" to girlfriend spotting me on last set. She said, I get nervous! I said, if it starts to go DOWN you can touch it.
Maybe 5x95 is a PR my 3 rep MAX is 105.
5x135,
5x185,
3x195 ,
2x200(f 3rd rep).
1x200.
5x135 (felt light, but thumbnails too long for hook grip.
Bench Press
10x65
5x75
5x85
5x95
yelled "Don't touch it!" to girlfriend spotting me on last set. She said, I get nervous! I said, if it starts to go DOWN you can touch it.
Maybe 5x95 is a PR my 3 rep MAX is 105.
Sunday, November 08, 2009
Sunday, Workout at Home - AMRAP Power Snatch/Push ups
WOD from Friday, November 6, 2009
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Compare to 070109.
I scaled it to 45#, assuming Coach Garddawg would want me to go fast and not be pigheaded.
Got 8 rounds, 12 power snatch + 5 push ups. Checked stopwatch at 19:58 so guessing I would not have gotten 5 more push ups in that time.
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Compare to 070109.
I scaled it to 45#, assuming Coach Garddawg would want me to go fast and not be pigheaded.
Got 8 rounds, 12 power snatch + 5 push ups. Checked stopwatch at 19:58 so guessing I would not have gotten 5 more push ups in that time.
Thursday, November 05, 2009
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