7-22-2010

Wendler
5 @ 1453#
5 @ 165 #
5 @ 185 #

3 Rounds of Max Pull Ups
Purple Band
1: 15
2: 5
3: 7

7-21-2010

AMPRAP in 20 Mins
15 box jumps (rebound)
15 spider to crab
200 M Run

6 2/3 rounds

need to work on box jumps.  can’t find a rhythm.  stoping every jump.

7-20-2010

Jerk
5 Rounds of 3 Reps

1: 95#
2: 115 #
3: 135#
4: 155# (1)
5: 145# (1)

Jerk mechanics need some improvements.  This workout was difficult because we were doing sets of 3 and not just a 1 rep max.  Bringing the bar down after the 1st rep seem to throw you off.

As Many Reps as Possible
5 Min Max Row (cal)
5 Min Max Wall Ball 14#
5 Min Max Deadlift 155#
5 Min Max Burpee

169 reps

Need to work on Rowing form (more legs, less arms)  Also need to work on Deadlift form, keeping the back arched and not rounded.

7-14-2010
Wendler - De Load
5 @ 40% = 85 #
5 @ 50% = 105 #
5 @ 60% = 135 #

AMRAP in 10 Min.
For Points
KB Swing or Snatch - 3 pts
KB Clean - 2 pts
KB Jerk - 1 pt

16 #
305 pts

150 Squats

4 Rounds
200 M Run
15 dbell hang power clean, push press, windmill
30 lateral jumps (over paralette)

22:28

Catch Me if you Can
AMRAP in 20 Min
10 Wall Ball Slams
5 Weighted Push Ups - 10#
200 M Plate Carry - 25#
2 Rope Climbs - modified to rope pull ups
30 Double Unders
3 Tire Flips - 2nd heaviest one

3 1/6 rounds

7-8-2010
AMRAP in 20 Mins
30 Knees to Elbows

Reps to Failure:
Shoulder Press
Push Press
Push Jerk

65#

4 Rounds / 55 Reps

Knees to Elbows killed you.

Wendler - Cycle 2, Week 3
5 @ 75%
3 @ 85%
1+ @ 95%

5 x 155
3 x 175
1+ x 195 (6)

“Cookie”
Tabata Mashup
Weighted Pushups - 10#
Weighted Situps - 10#

75 total reps

Had to move the situp weight to the front about half way through.  Still need a lot of improvement on my stomach.

Saturday 7-3-2010
For Time:
50 Double Unders
5 DB Power Snatches 30#
40 Double Unders
10 DB Power Snatches
30 Double Unders
15 DB Power Snatches
20 Double Unders
20 DB Snatches

7:47

Had to scale the Double unders.  Still need improvement but gettting better.

Annie
50-40-30-20-10
double unders
situps - anchored

16:15

had to scale the situps.  Did 25 and 15 in the 3rd and 4th round.  Situps need improvement.

6-28-10
Wendler
3 x 70% 1RM
3 x 80% 1RM
3 x 90% 1RM

3 @ 155
3 @ 175
3 @ 195

AMRAP in 12 Mins
8 wallball - double squat
16 push ups
24 double unders

3 2/3 rounds

Choose 1 gymnastics + 1 metcon exercise

Baseline
500 M Row
40 squats
30 sit ups
20 push ups
10 pull ups - green band

6:31

Handstand Hold
0:51

Clean & Jerk
Sets of 5

Round 1: 65#
Round 2: 95#
Round 3: 135#

2 x 25# Dumbell
15 M Overhead Walk
10 Push Press
15 M Shoulder Walk
10 Squats
15 M Farmer Walk
10 Squat Cleans
15 M Walrus Walk
10 Push Up Rows

Round 1 - 3:42
Round 2 - 3:50