#9

5x5 Front squats
135, 155, 175, 195, 205(2)

Inman Mile (scaled)
150# for a .5 mile (15:05)

#8

1 a day:
26 kneeling ab wheel rollouts (I am going to switch to full body rollouts, 26 is the max for the given time.)

#7

1 a day: 65 push-ups

255# SQ
155# SHP
340# DL

750 Total

Didn't fully attempt max. Probably maxed at the press, could have gone heavier on the squat and dead.

6 sets of 3 reps:70# chinups

1 set of 10 chin ups

#6

1 a day: 29 burpees

#5

1 a Day: 37 thick bar pull-ups

several 155# squat cleans and split jerks at Dominik's

#4

Min/day:
26 kneeling ab wheel rollouts in 1 min

Grip:
wrist curls (straight and bent wrists)
reverse curls
behind back wrist curls
and some other various 45# barbell movements to blast the grip

#3

Shoulder press: 3x3 @135#
Bench Press: Reps 10-1 @ 120#

100 toes to bar: 9:36


59 push-ups in 1 min.

#2

As many reps as possible in 2 min of 14# weight vest squats to med ball:96 reps


OA warm-up
Fran: 5:51

mental weakness

2 snatches 115# (PR i think)

I have been slacking.

I have been slacking.

I am starting up again and am planning on being more consistent with documentation.

Grace @135#- 6:19

about a minute SLOWER since January. No prob! I am bouncing back. I train ramdomly day though.

33 thick bar pull-ups in 1 minute.

Damn, more randomness

86 push-ups in 2 min (weak)
82 sit-ups in 2 min (weak)
50 wallball shots in 2 min (20# at 10ft)

Random play

I don't know how I feel about the random stuff. It doesn't help track progression at all, but I know that it is better than nothing.

~total reps of each:

30 shoulder presses 95#
25 185# Deadlifts
50 pull-ups
10 push jerks 135#
6 OH squats (ouch my hip. wtf?)
25 back squats 135#
4 power cleans 185#
5 min handstand practice
7 power snatches 95#

Hex Max DL
135
205
275
365
380
385

I am weak sauce.

Back in the swing of things...

I figured I needed to do something healthy after abusing myself at the Kentucky Derby while sick.


Sprint 200m
Lunge 200m
30 pull-ups
30 push-ups
30 sit-ups

15:50

I wasn't planning on doing the workout but just decided to jump in at the last minute. I also rested between the run and the pull-ups about 2 minutes. Just wanted to do something over nothing.

Jerk Jump Run

9-95# Push Jerk
21-Jump Squat
run .25 mile (slightly longer)

10:15

165#
Front squats and back squats

I am sick. WTF. Injury and sickness are pet peeves of mine. Actually it is pure hatred.

Jail swole

25 push ups
50 squats
25 burpees

4 rounds 18:01

NSCA poundage chart

1RM Calculator

A better RM calculator

Deadlift/Burpee

Shoulder Press
135-145-150-155-160 fail-155(PR)


135# Deadlift/Burpee
21-15-9
3:50

Love the burpee.

Varied Movements

1 min each of:
left and right arm softball throws and catches
L-sit
kettlebell swing 70#
lateral tire hopping
10# medbell side toss

3 rounds

I didn't count reps. just worked hard the whole time.

Widowmaker and Squat cleans

185#
20 reps in 2:10

Could have warmed up better.


Squat clean and split jerk.
185
195 squat clean was easy failed on the jerk. Shoulder was sliding around. x2

Squat clean.
195
205
215
225 fail
225

Repeat WOD SSST

I tried the SSST again today. I forgot the official rules of the test...I did set it down a few times and my finishing position could have been more overhead. The kettlebell always moved around away from the swing position and to the supported position on the back of the wrist but didn't stay there for very long at all.

I don't understand how people can get 300 with a 32kg bell! My 16kg was light, so it allowed me to get a bit sloppy with the movement. I am ready for a 32kg snatch test.

4/21/10 253 Reps
3/16/10 179 Reps

Modified Barbara

5 rounds of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats

15:30

I still hate sit-ups.

DT

6:43 @ 95#

I am going to bump it to 105# or 115# next week.

and 50-65# thrusters in 2:53.


Who says there is not enough time for a (good) workout.