31AUG10

Power Cleans 5x3- 190

Handstand hold x3

21-15-9
135# Push Press
Ring Dips
Burpees
Row for calories

18:52. Nasty.

28AUG10

3 rounds:
5 rounds of:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk

2 min cap, 2 min rest. Used 135.

30AUG10

Squat 5x5- 275

Bench press 8x3 @ 65% 1RM (30 sec rest)- 175

8 RFT:
50 yd sprint
5 KB power snatch each arm
7 pull ups

Used a 53# KB and took 18:23

27AUG10

Power Snatch: 8x2- 125

AMRAP in 15:
3 HSPU
5 Pull ups
7 KTE

9 rnds + 3 HSPU. Did HS to an abmat

26AUG10

Squat: 5x1- 315
Press: 5x5- 135

Ring Pull Ups 3x15- did jumping pull ups for the last set and a half

1/2 gasser
20 DB Hang Power Cleans
1/2 gasser
15 DB Hang Power Cleans
1/2 gasser
10 DB Hang Power Cleans
1/2 gasser
5 DB Hang Power Cleans
1/2 gasser

Used 50# DB's. Took 7:17

24AUG10

Sprints:

8x200

First was fastest at 39 s. Slowest was about the 4th or 5th one at 47. All the others were inbetween.

24AUG10

Rowed 2 mins

DE Bench: 175 for 8x3 with 45 s rest

Weighted pull ups: 3, 3, 3, 3, 3, 3 : 26/35/35/26/26/26/26

5 RFT:
20 yd bear crawl
5 295# DL
10 burpees

Supposed to use 315 on the DL. Took 13:50.

23AUG10

Back squat, 290 5, 4
Front squat 3, 3, 3- 205/185/190
Vertical Jump- 3x10

AMRAP in 15:
10 supine ring pull ups
10 true push ups

8 rounds even

21AUG10

Saturday WOD with Ralph:

100 m 75 lb barbell farmer's walk, 100 m sled push

Then a team effort of:
60 2 pood KB swings
60 burpees
60 jump rope
3 legged farmer's walk

20AUG10

Squat: 3x5: 285

The Volkswagen
21-15-9
Bench Press
Pull Ups

Took 15:42. Used 185#.

18AUG10

3x max reps strict pull ups (3 min rest): 10, 11, 6

10 RFT:
3 295# DL
5 Clapping push ups
7 GHD sit ups

19:53

17AUG10

Squat- 3x5- 285
Press- 3x5- 142.5

Missed the last rep on each. I blame hiking.

4 Rounds for time:
10 2 Pood KB Swings
15 Toes to bar
20 Tuck Jumps

Need to work the doubles. 17:32

15AUG10

Hiked 10 miles from Suck Creek Rd.

14AUG10

3x max reps chin ups- 12, 11, 9

2 Rounds for reps:
1 min 50# DB thrusters
1 min rest
1 min sledge strikes
1 min rest
1 min burpees
1 min rest
1 min row for calories
1 min rest

132.

Then did agility drills/200 m run.

Then did CFK fun stuff- bear crawl, alligator walk, leap frog, side plank

Then:

Run 400 m
90 push presses- 35# DB
45 OHS R- 35#
45 OHS L- 35/30#
45 WB shots
45 pull ups
Run 400 m

13AUG10

Power Cleans: 5x3: 185

AMRAP in 12
5 Shoulder to overhead, 165#
10 push ups
15 back extensions

Got 4 rounds+ 10 push ups. Was supposed to do 185. Used split jerks.

12AUG10

Squat: 3x5- 280
Bench: 3x5- 230

10 RFT:
3 Power Snatches, 100#
5 HSPU
14 sledge strikes

Supposed to be 40 lb ball slams. Did HSPU to an abmat, kind of. Took 20:16.

10AUG10

Did DL's working up to 225 today. Side felt alright as long as I kept a good Valsalva.

Then did:

Pull ups: 3xmax reps: 22, 22, 15

Lizzie
12-9-6-3
185# PC
Ring Dips

Did 175# on the PC's. Took 8:26.

9AUG10

Squat: 3x5- 275
Press: 3x5- 140

5 RFT:
7 KB Swings
7 KB SDHP
1/2 gasser

2 pood. 7:36.