Tuesday, December 17, 2013

Deadlift

85x5

125x5

165x3

(5) 170x5

(7) 145 x7

(9) 125x9

Ring Dip

0x5

5x4

7.5x 3

12.5x2

17.5x1

(5) 7.5x5

(7) 5x7

(9) 0x9

In 10 min:

Match reps of HSPU:Chest to Bar

Total:16

My chest to bar pull ups clicked today! Did 6 consecutively, key is to lean back!!!

Saturday, December 14, 2013

Rest

Sunday, December 15, 2013

Overhead Squat

65x5

85x5

105x3

(5)125x1

(7)105x5

(9) 90x9

I had a pinch in my neck that went down to the inside of my right shoulder blade. Definitely affected my ability to hold the weight overhead. 

Chin Up

0x5

5x4

7.5x3

10x2

15x1

(5 )7.5x2

(7) 5x3

(9) 2.5x4

Friday, December 13, 2013

Power Clean

65x5

85x5

105x4

115x5

95x7

80x9

Shoulder Press

55x5

60x5

65x3

75x3

70x5

60x9

Wednesday, December 11, 2013

Rest Day

Thursday, December 12, 2013

Front Squat

85x5

105x5

125x2

(5)135x5

(7)115x7

(9)95x9

Ring Row

4, 4, 4, 4, 5, 5

WOD

21-15-9

KB Thruster (R) 26#

KB Thruster (L) 26#

Chin up 

SCORE: 9:47

Tuesday, December 10, 2013

Power Snatch 

55x5

65x5

75x3

(3)85x3

(3)85x3

(3)85x3

Bench Press

45x5

65x5

75x5

(5)90x5

(7)75x7

(9)60x9

WOD: Helen

3 Rounds of:

400m Run

21 KB swings @35#

12 pull ups

SCORE: 11:24 PR!