Tuesday, 10.30.12

Overhead Squat

35x5
55x4
75x3
100x2
120x1
85x5,3,2,5

I was going to do my worksets at 100# but it felt really heavy so I dropped down to 85.  I was going off my prior 1RM of 145 which was on June 8, the day before my injury!

Bar Dips
Warm-ups on the rings
5, 4, 3, 2, 1 negatives

3x5 bar dips on the yellow parallel bars with the red band

Metcon:
AMRAP 10 min
5 burpee Box overs
10 kb snatches 26#
15 air squats

I lost count but I think I had either 6 or 7 rounds +6 air squats

Friday, 10.26.12

Power Cleans
35x5
85x4
95x3
110x2
130x1
110x3,3,3,3,3

Chin-ups
Weighted Negatives
body weight x5
5x4
10x3
15x2
20x1

Metcon:
500 m row, then
AMRAP 12:00
7 power clean @85#
20 push ups

I can't remember how many rounds I finished

Thursday, 10.25.12

Snatch Balance

I worked up to a 105# snatch balance, 5 lbs over my last one.  I failed at 3 attempts for 115#.  Maybe next time.

Metcon:
AMRAP 12 min.

7 Pull-ups
7 KB swings @ 44#
7 box jumps 20"

Completed 7 rounds

Wednesday, 10.24.12

Box Squat
45x5
115x4
135x3
165x2
190x1
160x5,5,5

I'm back to the weight I was when I reset and I'm feeling stronger than I did the last time I did this weight.  I'm also at a heavier single than last time.

Shoulder press I'm still very weak in.  This lift has been the most affected by my injury.  Today was not a good day!
Press
35x5
55x4
60x3
? x2
75x1
67.5x3,2,2,2,2,3

Friday, 10.19.12

"Amazing Grace"

95 lb clean and jerks, 30 reps

Time 4:42 rx
I was up from my previous Grace time of 4:34, but I was happy that I was able to finish the workout rx'd.  I hope to be 100% next time!

Thursday, 10.18.12

Front Squat
35x5
65x4
85x3
115x2
135x1
115x5,5,5

Bench Press
45x5
55x4
65x3
75x2
85x1
65x5,5,5

Tuesday, 10.16.12

Deadlift
35x5
135x4
155x3
170x2
190x1
170x5

Metcon:
Run 400m x 4 with 1 minute rest in between

11:04
average 2:01 per 400m