Wednesday, July 29, 2009

MEBB Upper Press 3-3-3-1-1-1

CFWU x 2
Press with bar 5 x 2
95 x 3
105 x 3
110 x 3
115 x 1
125 x 1 (PR) Slooowwwww going up
120 x 1

Push Presses
130 x 3
130 x 3
130 x 3
in between PP did
Reverse Hypers (first time ever)
12 x 20#
15 x 30#
15 x 50#
need to look at execution for this, seemed like a big swing, but I guess you are countering it with your P-chain....

Cindy lite

10 minutes AMRAP
5 pullups
10 push-ups
15 squats
--
8 1/2

L
--
20 minutes
14 rnds

Monday, July 27, 2009

Back Squat 2 x 7

CFWU x 2
WU sets
8 x 2 of 95#
6 x 1 of 135#
5 x 1 of 155
"work" sets
2 reps each of: 165, 175, 180, 180, 175, 175, 175
3 minute rest b/t sets then 5 b/t last two

my 2 rep max for BS is 190

so-so sleet last night

Tuesday, July 21, 2009

Helen

Helen w/Joy at Bodybusiness in Austin
3 rounds of:
400 m run
21 KBS (50# db)
12 pull ups

Thursday, July 16, 2009

40 is the new 30 in Elite Sports

http://www.cnn.com/2009/HEALTH/07/16/athletes.comeback.endurance/index.html?eref=rss_topstories

Wednesday, July 15, 2009

10-9-8-7-6-5-4-3-2-1

10-9-8-7-6-5-4-3-2-1 of
Deadlift 155#
HSPU
Thruster 65#
Pull-ups
29:46

L
D/L 135#
Thruster 45#
31:45

Tuesday, July 14, 2009

9 OHS, 500 m row x 5

9 Overhead Squats (modded to 85# for 1 st 4, 90# for last)
500 m row
24:00

L
9 OHS (65#)
500 m row
22:09

Monday, July 13, 2009

pullups wtd,strict,kipping - 10 rounds

started with 35# x 3, 5 strict, 7 kipping
x 2
then 2,3,5 with the 35#
then for last 4 switched to belt with 15 lbs.
3,4,7
took awhile, difficult, grip strength suffered, decent workout.

L did 3 strict, 7 kipping
some emphasis on eccentric

Saturday, July 11, 2009

D/L 5x5

5 sets of Deadlift
185


215
215
I wish I had written it down when I was doing it

Thursday, July 9, 2009

600m, KBS

Run 600 m then 20 x 50 lb. DB Swing - 3 rounds
2:44,1:08
2:58,1:12
3:14,1:04
12:20
L
14:55 for 3 rounds
21:00 for 4 rounds
35 lb. DB

Wednesday, July 8, 2009

Front Squat, GHD sit-ups

95# FS/GHD sit-ups
21-18-15-12-9-6-3
~15 minutes
L
~ 12 w/75#

Tuesday, July 7, 2009

Press, Push-Press, Push-Jerk

Press
Press: 115,115,115,115 x 1
PP: 125,125,125,125,125 x 3
PJ: 130,130,135,135,125 x 5

L
P: 60,60,65,65,65 x 1
PP: 75,75,75,75,75 x 3
PJ: 75,75,75,75,75 x 5

Wednesday, July 1, 2009

100 Burpees, 100 sit-ups, 100 squats in Germany

100 Burpees
100 sit-ups
100 squats
at the Adlers

around 20 minutes

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