5/21/12

Spend 20 minutes working on Turkish Get-ups

Weight: 115
————————————-
Complete as many rounds as possible in 12 minutes of:
10 Front Squats (65/45)
20 Push Press (65/45)
30 DB V-twist (25/15) (single-count)

Rounds: 5 + 40 reps

I think this was my TGU PR but I had never recorded it so now it is!  Felt strong today even though my sleep was craptacular.

5/18/12

Complete as many rounds as possible in 18 minutes of:
6 DH Pull ups
Walking Lunges, across the gym and back (45/25)
6 Reverse burpees
OH Walking Lunges, across the gym and back
6 Push ups
OH Walking Lunges, across the gym and back

Rounds: 4 1/3

I worked slow and did my lunges all the way to the wall and my burpees from completely flat.  Good job Devlin on sub-coaching!

5/17/12

Overhead Squat
Find 15 rep max
- Gold standard is BODY WEIGHT!

65 x 10
85 x 10
105 x 15
115 x 15
125 x 15*

*PR

Takes a while to get warmed up with these.  Felt pretty good in general.

5/15/12

For time:
42 Wall ball (20/14)
21 Pull-ups
30 Wall ball
15 Pull-ups
18 Wall ball
9 Pull-ups

Time: 6:03

Felt great about this until Witt broke 5:00… :-p

5/11/12

3 Rounds:
3 min max reps Clean and Jerks (155/105)
Rest 1 min
3 min max reps Double Unders
Rest 2 min
- Two scores - total number of C & J’s and Double Unders

Scores:
27 @ 135
411

The clean and jerks were just too much at 155 and I felt like I was not training anything but pain.  So I went down and felt better.

5/9/12

AMRAP 30
200m Run
15 Box Jumps (20”)
12 Sit ups
9 KB snatches - alternating arm (24/16)
6 Pull ups

Rounds: 8 3/5

Shirly programmed this one just for me ‘cause I asked for some longer workouts.  Fun!

5/7/12

30-20-10
Overhead Squats (115/75)
Push ups
Pull-ups

Time: 16:56

I dropped down to 95 on the OHS.  Felt gassed, not good sleep.

5/4/12

“Jackie”
For time:
1000 m row
50 thrusters (45)
30 Pull-ups

Time: 7:10*

*PR

5/3/12

Skill work:
Snatch Balance

—then—

4 rounds
10 pistols (total)
20 push ups
10 hollow rocks
0:20 handstand hold

Time: 10:05

5/1/12

Complete as many rounds as posible in 20 minutes of:
300m Run
200m Farmer’s Carry (50-55# dbs/35# dbs)
10 Dead Hang Pull Ups

Rounds: 3 2/3 +1 pull up

Tried to keep up with Steve W. on this one and did pretty well.  Swollen forearms!

4/26/12

Hotel workout (turn thermostat to Panama heat @ 93F):
AMRAP 20
-10 x DB squat clean thrusters (50 lbs)
-15 GHD situps
-10 push ups

score: 5 rounds + 6 DBSQT

Very sweaty workout!

4/20/12

Complete as many rounds as possible in 15 minutes of:
5 Knees to Elbows
10 Kettlebell Swings (32/20)
15 Wall Ball (20/14)

Rounds: 7 (210 reps)

Michael had us do some meditation before the workout and then we had no clock to go by so it was a surprise when time would be up.

4/19/12

800 m run
40 burpees
800 m run
40 burpees
800 m run

Time: 15:51

This felt great—did my burpees virtually unbroken and that made me happy.

4/18/12

Circuitworks 1 hour cross-training.

4/17/12

Complete as many rounds as possible in 13 minutes of:
10 sec. L-sit
10 Arch Rocks
5 Handstand Push ups

Rounds: 7 2/3

Handstand Pushups were okay, kipping has to be deep.