wed 14 nov 2012

am-

for time-
15 back squats 225-
50m sled push-310#
12 back squats-275
50m sled push 270#
9 back squats-315#
50m sled push-240#


pm-

amrap in 10 min
15 power clean 95#
30 DU

tues 13 nov 2012

am-

30 min AD z1


pm-
swim 25m every minute for 20 min

mon 12 nov 2012

A. 5 TnG power clean/jerk , 155#, emom for 6 min
+
3 rounds for time
30 wallball
75 double unders
30 KBS-55#

sat 10 nov 2012

am-
10 min AMR
1 deadlift 315
1 p-bar HSPU(hands to ears)
3 DL
3 HSPU
5
5
7
7....

results-
got to round of 13 DL + 7 HSPU, lumbar super tight and limiter

pm-
emom for 8 min
15 DU
2 squat clean 225
+
:40s sled push 250#
rest 5 min x 3

fri 9 nov 2012

5 rounds for time

5 hang power clean 225
10 burpee


results-

4:28, broke up hpc on 4th/5th round into 3/2, burpees were slow, time could be better

wed 7 nov 2012

am

10 rounds for time-
3 back squat-315
50m prowler 140#


pm-

for time-
400m run
50 wallballs
35 KBS-55#
20 burpee
+
rest 15 min
+
for time-
50 cal AD
15 hang power snatch-95#
30 DU
12 hang power snatch-95#
30 DU
9 hang power snatch-95#
+
rest 15 min
+
2 rounds for time
row 500m
12 BW DL
21 box jumps 20in


am results-
23:00
terrible terrible workout, worst part was sled, was looking forward to the back squats. squats werent hard, even with the legs full of lactate...

pm results-
pt1 5:40
pt2 5:23
pt3, 5:30

tues 6 nov 2012

am-

10 min AD easy pace
+
3 min AD 20-25cals/min
rest 2 min x 6
(rest 4 min bt 3/4)
+
3 min row @ 2k race pace
rest 2 min x 3
+
10 min AD cooldown



pm

100m swim
rest 2 min x 8
+
25m underwater
rest 60s chest under water x 5


am results-
very shitty workout,
cals per round, 80,77,74,77,72,74
only got through 1 row set, I was spent

pm results-