Sunday, June 21, 2009

Fitness Studio manmakers/pull-ups

B:21-15-9
Man-makers w/16k. dbs (70#)
pull-ups w/tiny kip/dead hang
19:40

L:21-15-9
36# dbs
pull-ups
19:10

Wednesday, June 17, 2009

30 rope climbs for time

30 rope climbs for time
taped shins, next time: pants and socks, tape fingers

15:30

--
Ab Mat situps and stretching

Wednesday, June 10, 2009

JT, weighted pull-ups

CFWU
JT
21-15-9
Handstand push-ups
push-ups
ring dips
19:31 (1 abmat under head)

AbMat situps

5x5
pull-ups + 20 lbs.

Tuesday, June 9, 2009

Snatch practice

Hang Snatch 1-1-1 89# tweak in notcha sat the rest out
Power Snatch 1-1-1
Hang Power Snatch 1-1-1
Snatch 1-1-1

Ibuprofen no good for muscle soreness

Monday, June 8, 2009

Grace + BS + PP

Grace - 95# 4:20
BS x 5 - 135,155,165,165,165
Push Press x 5 - 95(press), 115, 125, 125, 125

(5th rep on these was about right) focus on keeping whole body tight and pushing head through, gripping the ground with toes - noticeable difference

great discussion on pull-up variations

Saturday, June 6, 2009

2xunders, HPS x 3

5 Rounds for time of: (I did 3 rounds)
50 Double Unders
20 Hang Power Snatches (start from the high hang, finish above parallel, no full squat needed)

13:26
lower backache
Rx’d Weight for Men/75lbs & Women/55lbs

then went w/Rio to Hampton Hills
1 RM push press 150#

Friday, June 5, 2009

Kelly

“Kelly”

5 Rounds for Time of:
400 Meter Run
30 Box Jumps (24 inches)
30 Wall Ball Shots (20lbs/Men & 12lbs/Women)

33:36

Wednesday, June 3, 2009

Hang Clean 3,3,3,3,3 - 1 mile walk w/half BW

95,115,125,130,135,140 x 2 then failed (start higher next time)
then
82# sandbag carry, 1 mile = 15:55
overhead abmat situps 3 x 10 w/25#
3 x 8 C2B pull-ups

Lara 88# max in Wittenberg

Tuesday, June 2, 2009

Test Day 2

500 Meter Row (max effort for time)
Bill:1:41
Lara: 2:10

Max Push Ups
Bill:32
Lara(knee):34

Max Box Jump (for height)
Bill: 43" (63% of height)
Lara: unable to attempt in Wittenberg

Max Body Weight Back Squats
Bill@150:25 reps
Lara@132:8 reps

according to the most recent Performance Menu, that would be 55-65% of my 1RM, which would mean that my 1 RM should be about 230 (65%). Previously I've only done 200 as a max.

Monday, June 1, 2009

D/L,Hang Clean, Front Squats, Split Jerks

WOD:
5 Rounds for Time of:
15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Split Jerks

Rx’d Weight for Men/135 & Women/95

Bill - 3 rounds, 115# - 28:31
Lara - At the fitness studio in Wittenberg, 5 rounds, 30 kilos - 45:05

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