bent over row 175x10x5
175x10
175x10
175x16 ran outta time
5rds
100ft sled push 135#
10 ghd
30 dub unders
me: 10:20
being fast between transitions WILL make your times faster. As long as you relax on the dub unders they get easier...
Tuesday, February 9, 2010
Monday, February 8, 2010
stuff i like
200x5 Press was pretty easy
3 rds
400 m run
24 Sledge Hammer Hits (each Side)
12 Broad Jumps
6 Power Cleans 155
me 16:42
3 rds
400 m run
24 Sledge Hammer Hits (each Side)
12 Broad Jumps
6 Power Cleans 155
me 16:42
Saturday, February 6, 2010
Friday, February 5, 2010
not my best day :)
back squat 315x5, 320x5, 325x5
315x5
320x3 and i was just done with squats for the day
bench 295x5x5 got em all, fairly easy
3rds
30 wallball 20#
30 kb swings 53#
30 dub unders subbed out to hopping push ups onto 45# plates in rd 1 15# plates on rd 2 and regular pushups rd 3. my shins were killing me and dub unders were just not happening. im gonna stat foam rolling them and doing toe taps per sams advice.
me:14:06
it was a grinder of a wod, i thought it looked easy on paper...but it was way harder than i anticipated.
315x5
320x3 and i was just done with squats for the day
bench 295x5x5 got em all, fairly easy
3rds
30 wallball 20#
30 kb swings 53#
30 dub unders subbed out to hopping push ups onto 45# plates in rd 1 15# plates on rd 2 and regular pushups rd 3. my shins were killing me and dub unders were just not happening. im gonna stat foam rolling them and doing toe taps per sams advice.
me:14:06
it was a grinder of a wod, i thought it looked easy on paper...but it was way harder than i anticipated.
Wednesday, February 3, 2010
death by rower
10x 1min on 1min off row sprints
goal is 3150m total not counting glide after 1 min is up, for every 5m short of goal do 1 muscle up
340m
336m
314m
307m
300m
293m
290m
285m
292m
323m
total 3080m
so that equals 14 mu's which was def not gonna happen, mostly cuz of my wrist and also i didnt want to spend another 2 hours trying so I did 28 pull ups and 28 ring dips.
goal is 3150m total not counting glide after 1 min is up, for every 5m short of goal do 1 muscle up
340m
336m
314m
307m
300m
293m
290m
285m
292m
323m
total 3080m
so that equals 14 mu's which was def not gonna happen, mostly cuz of my wrist and also i didnt want to spend another 2 hours trying so I did 28 pull ups and 28 ring dips.
Tuesday, February 2, 2010
dub unders then Freddy's Revenge? you jerk :)
bent over row 5x10 at 165#
10x max rep dub unders (must be 20 to count)
22
4, 4, 28
21
7, 20
25
20
20
22
14, 17, 20
20
thats about 270 total....
5rds
5 shoulder to overhead 185# must be from the front
10 burpees
me: 6:46 on 3/23/09 it was 8:05
10x max rep dub unders (must be 20 to count)
22
4, 4, 28
21
7, 20
25
20
20
22
14, 17, 20
20
thats about 270 total....
5rds
5 shoulder to overhead 185# must be from the front
10 burpees
me: 6:46 on 3/23/09 it was 8:05
Monday, February 1, 2010
me no like genie squats
front squat 5x3
275x3
285x3.... felt a little tweak in my back
285x after standing around for 25 mins i decided that my back was again about to tweak on me from front squating so I was over it.
weighted pull up 1,1,1,1,1,1
53, 70, 88, 93, 95.5, 98miss, 95.5
wod
5 rounds
toes to bar 7 must be unbroken
deadlift 225# 12 must be unbroken
me: 6:15 only the last set of toes to bar did i drop off from grip failure, which then added a lot of time because i needed to start over and really shake out my forearms. I basically couldnt untie my shoes afterward cuz my hands were so fatigued. :)
275x3
285x3.... felt a little tweak in my back
285x after standing around for 25 mins i decided that my back was again about to tweak on me from front squating so I was over it.
weighted pull up 1,1,1,1,1,1
53, 70, 88, 93, 95.5, 98miss, 95.5
wod
5 rounds
toes to bar 7 must be unbroken
deadlift 225# 12 must be unbroken
me: 6:15 only the last set of toes to bar did i drop off from grip failure, which then added a lot of time because i needed to start over and really shake out my forearms. I basically couldnt untie my shoes afterward cuz my hands were so fatigued. :)
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