Thursday, 04.26.12

Strength:  Overhead Squat 3-3-3-3-3

I got up to 105x3.  My first few sets, I didn't realize it but my grip was too wide and I was really feeling it in my wrists.  The last two sets I brought my grip in and it made a HUGE difference.  I also tried my last lift wearing wrist wraps which also seemed to help.  I think I could have gone higher with a narrower grip and wrist wraps - next time! 


Conditioning: Alternating between movements:
- 10-9-8-7-6-5-4-3-2-1 reps of: Overhead Squat (65% of today's heaviest set) @85#
- 20-18-16-14-12-10-8-6-4-2 reps of: Box Jumps (24/20")

Time: 14:27

Wednesday, 04.25.12

Conditioning: For time:
- Run 800 meters
10 rounds of the couplet:
- 5 Handstand Push Ups
- 10 Pistols (5 each leg)
Then
- Run 800 meters

I completed this in 26:13.  I used 2 ab mats, and maybe should have used 3 at the end! My pistols were pole assisted - I can actually do some unassisted on my right side, but not on my left.  

Tuesday, 04.24.12

10x100 yd sprints:
11:26

Monday, 04.23.12

Bench Press 1RM 110

Max push ups
3x max push ups in double unders

50 total push-ups
150 total double unders

Thursday, 04.19.12

Strength:  Front Squats: 1-1-1-1-1-1-1
Worked up to 175#, which is a 20 lb. PR from a year ago.

Conditioning:  
As many rounds possible in 12:00:
-5 one-arm Kettlebell Thrusters (each side)
-5 one-arm Kettlebell Snatches (each side)


6 rounds +4 thrusters
*Use the same KB for the entire workout, and go as heavy as possible.

Tuesday, 04.17.12

Rest day

Wednesday, 04.18.12

SWOD: 5x3 @ 115 (80% 1RM)

Max Rounds in 3 minutes of:
- 3 Hang Power Cleans @ 65% of today's weight
- 6 Sit Ups
- 9 Squats
5 rounds with 1 minute rest in between

25 Rounds +3 HPC + 1 sit-up