29OCT10

5 RFT:
20 walking lunge steps w/45# plate OH
10 90 degree 20" box jumps
10 strict pull ups

16:05

29OCT10

Every 1:00
Squats 12x2- 285 (2) 275(8) 265 (2)

Every 1:00
High Pulls 12x2- 195

28OCT10

On the minute for 12 minutes:
2 power snatches @ 125#
2 step ups w/65# DB's

28OCT10

30 min of:
10 35# DB hammer curls (fat gripz)
10 90# calf raises
10 40# DB triceps extension

27OCT10

Every 1:30
Jump squats 12x2- 185
Bench Press 12x2- 225

30 mins of clean and press uncle w/Ralph- 165 for 20, 175 for 10

Every 0:45
Front squat lockouts 12x2- 405

26OCT10

20 sledge strikes L/R
2 towel pull ups
18
4
16
6
14
8
12
10

13:42

26OCT10

Arms:
10 45# curls
10 push ups
3 strict pull ups
30 sec rest

7 rounds:
10 forward/back neck
10 GH SU

25OCT10

Every1:30
Back squats 12x2- 275
Weighted chin ups 12x2- 35# DB

Every 0:45
Reverse grip bench press 12x2- 175

Every 0:45
OH Squat Lockouts 12x2- 195

25OCT10

Every 1:30
20x~30 s hill sprints. Walk back down

23OCT10

Every 1:45
Front Squat 10x3- 195 (5) 185(5)
Shoulder Press 10x3- 140 (2) 135 (5) 125 (3)

Every 0:45
One arm rows 12x2- 100

Every 0:45
Back squat partials 15x1- 500

22OCT10

Last WOD in PTC for a while:

4 RFT:
7 big tire flip and jump thrus
9 ball slams
100 ft farmer's walk (70# KB)

17:45

21OCT10

1 mile run w/20# weight vest

10:00 paleo sit

21OCT10

30 min arms:
10 30# hammer curls
10 45# skullcrushers
20 sec rest

10x10 back extensions w/10#- 1 min rest

20OCT10

5 RFT:
5 Power Snatches @ 115
10 245" Box Jumps

8:00

5x forward and back neck bridge

20OCT10

Deadlift 15x1: 5@365, 10@355
Bench 15x1: 240

Squat: 135 for 2:00 x2

Bench lockouts 15x1: 4@325, 2@315, 9@295

19OCT10

3x800 w/10 mins rest

10 min jump rope w/20# weight vest

Tabta Push Ups

19OCT10

30 minute arms:
10 reverse curls
10 BTN PP
10 triceps extension
20 seconds rest

10x10 GHD SU w/10# behind my head

18OCT10

BS 15x1: 295
BTN PP 15x1: 185(6), 175(9)

WPU 10x3: 26# KB

FS Lockouts 12x2: 405


- Posted using BlogPress from my iPhone

18OCT10

On the minute for 10 minutes:
3 power cleans @ 65% 1RM
6 ball slams

Used 155#

16OCT10

Religion:
5 rounds for time:
Max reps 225 squats
7 burpee box jumps

10/6/5/5/5. 14:15

Then 100 GHR.

15OCT10

High pulls 12x2: 205 for 4 sets, then 185.

Neck bridge: Back 5x10 sec w/95#
Front 5x25 sec

15OCT10

Reverse grip bench press 15x1: 5@205, 5@195, 5@185

Max height box jump: worked up to 40"

15-10-5
Reverse grip bench press @ 145
Ring Dips
Pull Ups

12:00

14OCT10

OH Squat 5x1: 185
Power Snatch 8x2: 135

5 rounds of max rep HSPU: done with an abmat and 3 min rest- 10/7/6/6/7

8 rounds of 100 m sprint w/45 sec rest.

13OCT10

5x400:

1:33
1:31
1:36
1:38
1:40

Grip 5x (5 Right 10 left)

13OCT10

Curl & Press 12x2: 44# KB
Neck bridge lockout 12x2: 95#
Front neck bridge (knees on bench): 10x20

12OCT10

Zercher squats 10x3: 185. 2 min rest

200 m sled push w/135 lbs on there. Every time I stopped I did 20 push ups and rested 45 seconds.

12OCT10

Deadlift 3@80%, 3@85%, 3@90%: 320/340/360

5 rounds for time:
1 press @90% 1RM
1 strict pull up
1 press @90% 1RM
3 strict pull ups
1 press @90% 1RM
5 strict pull ups

11OCT10

5 RFT:
5 tire flips + jump thru
25 yd shuttle farmer's walk w/72# KB's

18:15.

11OCT10

20 rep squats: 235, did 17/3

5 rounds:
5 85# hang power cleans
3 20" box overs
50 yd sprint

50 seconds between rounds

0:49
0:50
0:46
0:41
0:40

8OCT10

Press 2x5@75%, 3x3@85%. Used 125/145

10 RFT:
3 BS@65%
6 Ring Dips

9:39

7OCT10

Did a CF mainsite WOD at CFHH today:

C&J 1RM- Got 215/225/235

AMRAP in 10:
6 122# cleans
12 pull ups
24 double unders

2 rounds plus 12 pull ups.

6OCT10

DE bench 8x3 every 45 seconds. Used 175#.

5 sets of:
12 yd pull
12 yd push
12 yd pull
12 yd push

Loaded with 90#.


- Posted using BlogPress from my iPhone

5OCT10

Deadlift 3RM 355/365
Strict pull ups 3x max reps: 12/10/9

On the minute for 12 minutes:
2 power snatch
4 burpees

Used 120#.


- Posted using BlogPress from my iPhone

4OCT10

4 rounds of:
500 m row
15 push ups

1:1 work:rest ratio. Finished at 15:17. Went from 1:44 to 1:54.

Then 6 rounds of:
10 barbell lunges
2 max broad jumps
10 yard sprint and back

1:01/1:02/0:56/1:03/1:05/1:08

- Posted using BlogPress from my iPhone

1OCT10

Did FGB this morning. 311.

On the minute for 15 minutes, 2 power cleans. Used 185.