Friday, 01.25.13

Deadlift
95x10 (65%)
135x8 (85%)
180x4 (95%)
210x1
189x3
171x5

I only had time for deadlift today.

WOD
every minute on the minute:
5 burpees, run 30 yards

Friday, 12.07.12

Power Clean
70x5
90x4
110x3
135x2
138x1
125x3, 3, 3, 3, 3

Shoulder Press
40x5
50x4
60x3
70x2
80x1
70x5, 5, 5

Chin-Up

Strict/BWT Neg= 0/5

15x4

25x3

35x2

45x1

Red Band Strict

5, 4, 3, 3

WOD

21-15-9

Power Snatch @65% of 1RM = 65#

Box Jumps = 20" Box

Score: 6:59

Tuesday, 12.18.12

Power Clean

70x5

90x4

110x3

135x2

140x1

130x 3, 2, 3, 1, 1, 1, 1, 1, 1, 1

Shoulder Press

45x5

55x4

65x3

75x2

82x1

72x 2, 1, 1, 2, 1, 1, 1, push press 5, 1

WOD

15:00 Rounds of:

400 m Run

Max Push-Ups

Score 58 push-ups

Tuesday, 01.22.13

Power Snatch

warm up:

55x6

70x4

80x1, 0, 0, 1

Work Sets:

85x3, 2, 3, 1

Keep the warm up the same next time

Bench Press (goals)

45x10 (8-10) 50%

70x7 (6-8) 75%

80x3 (4-6) 90%

85x3

77x5

68x11 (max)

WOD

For Time:

400m Run then 5 rounds of:

5 chest to bar

10 push ups

15 goblet squats 26#

400m run

Score:13:44

Monday, 01.21.13

Overhead Squat 

Warm-up

35x (8-10) 10

65x(6-8) 8

95x (4-6) 5

Work Sets

115x(3) 3

105x(5) 5

95x(7) 7

Pull-up

Strict/Kip

0/8 (8-10)

0/6 (6-8)

1/4 (4-6)

Work Sets

Black Band

3, 3, 3, 2, 3

21-5-9

Power Clean 95/65

Wall Ball Shots

Score: 5:47

The wall balls killed me and slowed me down

Tuesday, 01.15.13

Deadlift

90x5

120x4

150x4

180x2

210x1

190x2

170x5

Dips

Ring Dips

strict/neg

2/3

2/2

2/1

2

Bar Bwt/Band

5/0, 5/0, 5/0

Considering doing weighted bar dips next

WOD

3 Power Cleans 155/105

6 push-ups

9 sit-ups

I didn't record my time! 

Thursday, 01.17.13

Front Squat

80x5

100x4

120x3

140x2

160x1

145x3

130x5

Chin-Up

Weighted Negatives

15x4

30x3

40x2

50x1

Black Band Strict

3, 3, 2, 3, 2, 2

WOD

On the minute for 15 min:

10 KB Swings @ 35#

Max Double Unders

Score: 351 Double Unders