sl
Junior Member
Posts: 73
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Post by sl on Oct 20, 2013 22:22:02 GMT
Wed 10/16
Bench 60-70-80 5-5-6 60x30 RP Pp55 (3x10)
WARMUP Row 400M 3 rounds: 5 Push ups 5 Scarecrow cleans 10 Squats 10 Ball slams/20#
SKILL Clean & Jerk Work up to RX=65 5,3,3,2,1
WOD 6 RFT 6 Clean & Jerk #65 6 Burpees 6 Ring dips (Scaled-Jumping ring dip) 5 rounds max 65# Bear complex
Combine each of the following is for one set. Need to do 7 without letting go of the bar for 1x5 Power clean Front squat Push press Back squat Push press
Fri 10/18
Dead deload 85-105-125 10-10-10
Row 400
Warm up 3 rounds 5 push up 10 squats 10 ball slam 20#
Skill Clean complex Clean & jerk split 65#
WOD 30:26
Thur 10/17 boxing 1 hour Fri 10/18
Dead deload 85-105-125 10-10-10
Row 400
Warm up 3 rounds 5 push up 10 squats 10 ball slam 20#
Skill Clean complex Clean & jerk split 65#
WOD 30:26
Sat 10/19 rest
Sun 10/20 biking 4.55 mi/6 min mi
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sl
Junior Member
Posts: 73
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Post by sl on Oct 24, 2013 1:38:10 GMT
Mon 10/21
Squat 105-120-140 5-5-10
Stuff deads each wieght x 10 65-75-80-85-90
5 min Cindy 5 push ups 10 ring pulls 15 squats
Toddler 3x30 seconds
FT=20 min 100 burpees EMOM 10 BFSU's
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sl
Junior Member
Posts: 73
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Post by sl on Oct 24, 2013 1:38:23 GMT
Tues 10/22=lard ass
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sl
Junior Member
Posts: 73
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Post by sl on Oct 24, 2013 1:44:14 GMT
Wed 10/23 pp
Push press 55-65-75 5-5-10
10 rest pause
Bench 60-70-80 5-5-6 60# x30 RP Pp 55# 3x10
Power clean 60-70-75 3-3-3
EMOM Burpee pull up Add 1 rep each minute
5x3 min AMRAP=13+7 3 power cleans 70# 6 push ups 9 toes to bar
c 651 net f 48g c 25g p 145g
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sl
Junior Member
Posts: 73
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Post by sl on Oct 29, 2013 11:38:53 GMT
Monday 10/28 day one back on
Squat 115-130-145 3-2-3 150x1 155x1 160x1 165x1 170x1 115x8 115x8
Murph 1600 row 100 Pull-ups 200 Push-ups 300 Squats 1600 row
2 pull up-4 push up-6 squatsx50. 61:30 c 853 net f 68g +8 ca 50 g - p 191g +11
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sl
Junior Member
Posts: 73
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Post by sl on Oct 30, 2013 0:21:59 GMT
workout= c 1215 f 61g +1 ca 51g p 151g -9
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sl
Junior Member
Posts: 73
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Post by sl on Nov 1, 2013 0:59:26 GMT
10/30 push press Wed
60-75-75 3-3-3 65 10x close to failure
Bench 65-75-85 3-3-3
Fast 30 seconds rest Push press 65x5 Kettle bell lawn mower x10 Bench 65x5
5 rounds 3 burps 6 ball slams 9 squats
Squat review
Barbell man maker 50#=19:00 50 man maker run 200 every 5 min
c 957 f 70g +10 c 82g 30-60? p 212g +32
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sl
Junior Member
Posts: 73
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Post by sl on Nov 1, 2013 1:08:51 GMT
10/31 Thursday
elliptical 20 min 200 cal
c 845 f 58g -2 c 21g 30? p 134g -26
What is with my foot? appt Tues.
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sl
Junior Member
Posts: 73
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Post by sl on Nov 2, 2013 11:23:04 GMT
11/1/Friday
Deads front squat fri
150-170-190 3-3-5
Front squat 70-80-90 5-5-5
FTW 28:08 Rowe 200 15 all slams 34 pull ups Row 700 12 kettle ball SDHP 18 GHD front w/ball 41 kb swings
c 1213 f 81g +21 c 53g +23? 30 really? p 152g -8
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sl
Junior Member
Posts: 73
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Post by sl on Nov 5, 2013 13:25:00 GMT
11/2 sat=no track
11/3 sun c 1210 f 69g c 46g p 131g
11/4 Monday squats
Squats 120-135-150 5-3-1
120 5x5 rest pause
COLLEEN RITZER WOD=? 36:00?
45 GHD vs. burpees
3 round 13 push press 50# vs HSPU 19 thrusters 24 pull-ups
44 GHD vs burpees
c870 f 47g -13 c 40g +10/30 doarders on impossible p 169g -11
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sl
Junior Member
Posts: 73
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Post by sl on Dec 10, 2013 14:14:20 GMT
12/9/13 Monday
squats
115 125 150 X 5
Rack deads w/straps 140 10x5
20 Min AMRAP=7+5 60# Thruster, 5 reps Hang Powerclean, 7 reps Sumo Deadlift High-pull, 10 reps
c 781 everything too low, stomach still a mess f 43g c 24g p 90g
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sl
Junior Member
Posts: 73
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Post by sl on Dec 11, 2013 11:11:12 GMT
12/10 no workout
c1434 f 80g c 29g p 93g
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sl
Junior Member
Posts: 73
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Post by sl on Dec 12, 2013 11:43:38 GMT
12/11 Wed
bench
75-85-95 5-3-3
Push press 60-70-75 5-5-5
G2OH 60# 59 x 12:08
c 1176 f 80g +20 c 51g - p 170g -10
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sl
Junior Member
Posts: 73
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Post by sl on Dec 14, 2013 12:30:22 GMT
12/12 no workout half ass food tracking
12/13 deads
85-110-130
Power cleans 65-75-80
3 RFT. 65# 12:58 15 pull ups red/green 10 power cleans 5 thrusters
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sl
Junior Member
Posts: 73
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Post by sl on Dec 19, 2013 12:09:12 GMT
12/18 bench pp
Push press 65-75-80 3-3-5
3x10 65
Bench 70-80-90
5-5-5 3x10. 70#
Power clean 60-70-75 5x5x5
5 RFT clean & jerk=21:59 80#
8 power cleans 16 burpees
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