Sunday
Worked on Squats not heavy just messing around, plus work on Muscle ups.
Monday
Rest
Today
Ran Sprints up my hill in my neighborhood
Did bench, raises, and other DB work.
Tuesday, March 30, 2010
Saturday, March 27, 2010
Friday and Sat
Friday
KB
Bench 1.5 x12
Press 1 x8
Rows 1.5 x10
3 rounds rest 2 min between
Work
GHD Sit-ups
Pull ups on rings and bar
Sat did Unbroken
I got to the DL at 10min, my back has been tight since I did the pull from the TEAM WOD. I tried it and got 11 and my back was out of order so I stopped. Didn't want to hurt myself but at the same time wanted to finish, pissed!
KB
Bench 1.5 x12
Press 1 x8
Rows 1.5 x10
3 rounds rest 2 min between
Work
GHD Sit-ups
Pull ups on rings and bar
Sat did Unbroken
I got to the DL at 10min, my back has been tight since I did the pull from the TEAM WOD. I tried it and got 11 and my back was out of order so I stopped. Didn't want to hurt myself but at the same time wanted to finish, pissed!
Wednesday, March 24, 2010
Team Workout Day 2
WOD #1
1.3 Mile run with 30#DB
13:36 (wow im slow, its scary running here at night)
WOD #2
8 min AMRAP of 132 Full Snatch
35 Reps (not happy but ill take it)
WOD #3
Did two weekend ago in 15:36 but I will add two min on for good measure.
Chipper
17:36
Now its time to rest!
1.3 Mile run with 30#DB
13:36 (wow im slow, its scary running here at night)
WOD #2
8 min AMRAP of 132 Full Snatch
35 Reps (not happy but ill take it)
WOD #3
Did two weekend ago in 15:36 but I will add two min on for good measure.
Chipper
17:36
Now its time to rest!
Tuesday, March 23, 2010
Team Workout Day 1
Jen and I gave it a whirl and well here are my results
300 DU's
5:36
Deadlift - 434
Press - 174
Total - 608
Couplet
21-15-9
Squat clean to over head - 115
burpees with jump over 50#DB's
11:46
My back rounded way too much for my liking for just a workout and I will be paying for it. I have had numerous talks about this and I will get into it here tomorrow. I want to know what other people think.
300 DU's
5:36
Deadlift - 434
Press - 174
Total - 608
Couplet
21-15-9
Squat clean to over head - 115
burpees with jump over 50#DB's
11:46
My back rounded way too much for my liking for just a workout and I will be paying for it. I have had numerous talks about this and I will get into it here tomorrow. I want to know what other people think.
Sunday, March 21, 2010
Saturday did
9 walking lunges with 132# forward and backwards
14 1pd KB bent over rows
3 rounds with 2-3 min rest between each
Tried consecutive Muscle ups and HSPUs to see how many points I would get
Muscle ups - 7
HSPUs - 9
16 total for 8 extra bonus points
Today did
20min AMRAP
250m row
20 squats with 1.5pd KB in each arm
10 C2B
500m row
20 Goblet squats with 2pd KB
10 C2B
750m row
20 squats with 1pd KB anyway
10 C2B
Got through one round plus 250m 20-10 + 500m.
Hard one.
9 walking lunges with 132# forward and backwards
14 1pd KB bent over rows
3 rounds with 2-3 min rest between each
Tried consecutive Muscle ups and HSPUs to see how many points I would get
Muscle ups - 7
HSPUs - 9
16 total for 8 extra bonus points
Today did
20min AMRAP
250m row
20 squats with 1.5pd KB in each arm
10 C2B
500m row
20 Goblet squats with 2pd KB
10 C2B
750m row
20 squats with 1pd KB anyway
10 C2B
Got through one round plus 250m 20-10 + 500m.
Hard one.
Friday, March 19, 2010
Deadlift
242x10x3
1min or so rest in between, no bounce of course.
Front Squat
88x30
110x20
132x10
1min or so rest in between, ass to grass with squat.
4 or so hours later
one HSPU and one pull up for the 1st min, two on the second and so on
did 7 min worth of hspus and continued on until the 14th min with pull ups. Had to stop to get myself ready for work.
242x10x3
1min or so rest in between, no bounce of course.
Front Squat
88x30
110x20
132x10
1min or so rest in between, ass to grass with squat.
4 or so hours later
one HSPU and one pull up for the 1st min, two on the second and so on
did 7 min worth of hspus and continued on until the 14th min with pull ups. Had to stop to get myself ready for work.
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