Saturday, Brand X workout.

Got in late so while the first group of victi...I mean athletes did the workout below I did the buy in:

Buy in:

Jumprope
side to side jumps
plank hold

Then I worked out in the second group.

Workout: 15 minute cap to complete the following.

15 thrusters (pack, women 65#)
5 rounds of cindy
10 thrusters
4 rounds of cindy
5 thrusters
3 rounds of cindy.

(1 round of cindy = 5 pull ups, 10 push ups, 15 squats)

I got through to the second set of cindy rounds but completed only 1 round of it I think...plus 5 pull ups and 6 push ups.)

When you think about it my record for RX'd cindy is 12 rounds... so doing 6 rounds plus 25 thrusters isn't horrible.

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 - 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)

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.

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, 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, 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.

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.

Wednesday - Snatch OHS Run

Three rounds for time of:
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters

18:39


should have scaled down to 55 maybe. Horrid.

Monday, 11/2 Annie PR 17:46

I did Annie at work gym last night.

50-40-30-20-10
Double Unders
Sit ups


I was really happy with my muscles remembering how to do multiple d/u. I did mostly sets of 4 or 5 but I got a set of 11, and a couple of 8 & 9s. Didn’t have an abmat, so used a fold up mat with my back on the mat and my behind and feet on the floor. Seems to have kept me from getting the dreaded “monkey butt.”

Was very happy when I finished to find my time at 17:46. A PR even better than when I was working out 5 days a week. I hurt today. Abs and hamstrings.