Push Press 3-3-3-1-1-1
max 135x1 (PR)
Front Squat 3-3-3-1-1-1
max 170# (PR)
6 rounds of:
5 thrusters (65#)
7 HPC
10 SDHP
time - 10:20
8.10.10 - Tuesday
Split Jerk 2-2-2-2-2
max - 145x2 (PR)
(note - did 145 for 2 sets b/c form was bad - bar coming out in front of face)
Banded box squats - 12 x 2
- used 45# bar and blue band
max - 145x2 (PR)
(note - did 145 for 2 sets b/c form was bad - bar coming out in front of face)
Banded box squats - 12 x 2
- used 45# bar and blue band
8.9.10 - Monday
@ Garage
Snatch - 1 RM
max - 103# (still stuck there....!)
3 on the min for 8 min -
103# C&J
Snatch - 1 RM
max - 103# (still stuck there....!)
3 on the min for 8 min -
103# C&J
8.8.10 - Sunday
Finished building garage - lots of MU and PU!
First Garage WOD: AMRAP in 10 minutes
6 squat cleans (68#)
12 pullups
24 DU
Rounds - 5 + 2 PU
First Garage WOD: AMRAP in 10 minutes
6 squat cleans (68#)
12 pullups
24 DU
Rounds - 5 + 2 PU
8.6.10 - Friday
Skill - TGU (for form - used 18#)
Deadlift 5-5-3-3-2-1-1
max - 245# (PR)
(got 250 up but got stuck mid-thigh)
Deadlift 5-5-3-3-2-1-1
max - 245# (PR)
(got 250 up but got stuck mid-thigh)
8.5.10 - Thursday
Backsquat 1 RM
max - 190# (PR)
3 on the minute for 7 minutes:
70% 1RM snatch (used 75#)
max - 190# (PR)
3 on the minute for 7 minutes:
70% 1RM snatch (used 75#)
8.1.10 - Sunday
@ Basement
Deadlift 3-3-2-2-1-1
max 238# (PR)
@ 215 - Coach's gathering
WOD 1 - Teams of 2, 3 rds for time:
25 axle squat snatch (60#)
15 HSPU (below // on 25# plates)
time - 12:40
WOD 2 - Teams of 2, 3 rds for time:
35 axle HPC (70#)
15 ring dips
time - 8:54
WOD 3 - Teams of 2, both working
4x15 2-fer-1 wall balls (10#
250 DU
time - 6:24
Deadlift 3-3-2-2-1-1
max 238# (PR)
@ 215 - Coach's gathering
WOD 1 - Teams of 2, 3 rds for time:
25 axle squat snatch (60#)
15 HSPU (below // on 25# plates)
time - 12:40
WOD 2 - Teams of 2, 3 rds for time:
35 axle HPC (70#)
15 ring dips
time - 8:54
WOD 3 - Teams of 2, both working
4x15 2-fer-1 wall balls (10#
250 DU
time - 6:24
7.30.10 - Friday
"HELL"-EN
From 2010 CF Games:
1200m run
63 KBS (35#)
36 PU
800m run
42 KBS
24 PU
400m run
21 KBS
12 PU
Time - 24:27
From 2010 CF Games:
1200m run
63 KBS (35#)
36 PU
800m run
42 KBS
24 PU
400m run
21 KBS
12 PU
Time - 24:27
7.29.10 - Thursday
@ CFKOP, on my own
Push Press 1-1-1-1-1-1-1
max 125x1 (close to 130)
felt weak today...
Metcon: 30-20-10 reps of:
Push press (55#)
Air Squat (subbed for K2E - abs still hurt!)
Time - 5:09
Push Press 1-1-1-1-1-1-1
max 125x1 (close to 130)
felt weak today...
Metcon: 30-20-10 reps of:
Push press (55#)
Air Squat (subbed for K2E - abs still hurt!)
Time - 5:09
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