Wednesday, 09.05.12

Double Unders: 49 PR

Metcon:
Banded Sprints x5
50-40-30-20-1- double unders
25-30-15-10-5 pull ups

Time 19:21

Tuesday, 09.04.12

Deadlift
35x5
125x4
155x3
175x2
200x1
175x5

Metcon
On the minute for 12 minutes:
2 power snatch @675-80% 1RM
Max rep push ups

@65#
band assisted push-ups
max 12
min 5

Monday, 09.03.12

My 40th Birthday!

Back Squat
35x5
115x4
135x3
150x2
170x1
150x5,5,5

Metcon:
4 Rounds:
400 m run
12 wall ball @14#
24 KB swing @44#

Time: 20:41

Monday, 08.28.12

Deadlift
195x1
170x5

Friday, 08.24.12

Power Clean
5x3 @ 95#

Metcon:
5 Rounds:
5 Bear Complex @ 65#
-power clean
-front squat
-push press
-back squat
-behind the neck press

20 double unders

Time 7:01

Wednesday, 08.23.12

Shoulder Press
3x5 @ 15#
Max reps last set = 15

Metcon:
15 OHS @ 65#
30 lateral burpees over bar
15 front squats @75
20 lateral burpees
15 Back Squats @ 75#
10 lateral burpees

11:18

Tuesday, 08.21.12

Deadlift
65x5
105x4
135x3
165x2
175x1
165x5