Wednesday, January 30, 2008

Cindy

A.M. - 18 rounds + 3 air-squats (slightly better last time)

P.M. - Grace
95 lbs. - 8 reps
105 lbs. 22 reps.
probably could've gone a little heavier but haven't done many clean and jerks

Monday, January 28, 2008

A.M. Yoga

Yoga

Saturday, January 26, 2008

D/L 1,1,1,1,1,1,1

CFWU x 3
135 x 10
185 x 3
235 x 1
255 x 1,1,1 started to round back, backed down to
250 x 1,1,1

Thursday, January 24, 2008

Snatch Practice

Burgener WU
PU 10 x 3
ring dips 2 x 7
OHS w/PVC

Snatches
95# couldn't commit - did OHS ~ 7-8 reps
65# worked on form added in OHS 2-3 sets
75# worked on form added in OHS, felt pretty good
85# 3-4 sets of singles, started to sway a little

Wednesday, January 23, 2008

"Lynne"

Five rounds for max reps of:
Body weight bench press 6,5,6,6,3,3,2
Pull-ups 20,17,16,15,15,17

added
21 KBS with 40 lb.
15 KBS with 55 lb.

walking lunge 30 lb. db overhead 15 steps per side

Tuesday, January 22, 2008

"Nancy" Sprint + OHS

200 M sprint, 15 x OHS > 5 rounds
OHS - (95 lb. prescribed, scaled to 65, 65, 75, 75, 75
26 minutes

Saturday, January 19, 2008

"Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, modified to 45 lbs. (could've done more in retrospect)
Walking Lunge, 50 steps
(scaled to 25) 50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
omitted (no ball) 50 Wall ball shots, 20 pound ball
50 Burpees
as many as I could do ~ 30 between singles
--
40 minutes

Thursday, January 17, 2008

Cleans and ring dips

Elizabeth"

21-15-9 reps of:
Clean 135 pounds (scaled to 95 lbs.)
Ring dips (sets of 6-7)
had to break up the 21 into like 7-7-7 on cleans, not for weight really, still trying to learn the clean

Tuesday, January 15, 2008

Front Squat

3 x CFWU(15)
Front Squat x 10 x1 ish
45x5,95x2,115x2,135x2,155,155,155,145x2,135

Monday, January 14, 2008

Pullups

A.M. - Yoga

5 P.M. -
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

14 minutes + 5 pullups (110 pullups)
grip failure

Sunday, January 13, 2008

"Diane"

21-15-9 reps of:
(scaled)
21 X 185, 15 x 165, 9 x 165 pound Deadlift
Handstand push-ups assisted on window sill

Saturday, January 12, 2008

Cindy

"Cindy"
as many rounds as possible in 20 minutes of:
5 PU
10 Push Ups
15 Squats

18 rounds + 6 push ups
(2 rounds better than November 10th, 2007)

Monday, January 7, 2008

Power Cleans

3 x CFWU
95,115,105,110,110,110
box jumps 3 x 20
OHS practice 2 x 100 x 7

Sunday, January 6, 2008

Muscle-up practice

~ 6 sets of ring dips x 6 striving for muscle up
120 pull ups
jump roping

Friday, January 4, 2008

CFT

Press - 115, 120 (F)
D/L - 255
Squat = 195

Tuesday, January 1, 2008

Barbara (3 rounds though)

20 Pullups
30 Push ups
40 Sit ups
50 Air Squats
Fast x 3

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