Tuesday, November 24, 2009

Tuesday, Burpees and Back Squats

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.

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

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)

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.

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.

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.

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.

Thursday, November 05, 2009

50 push ups 5:08

...not a pr but did 15 in first set. Part of my plan to not plan to stop at 10.