12/11/10

Row 5k

Time: 22:29

12/10/11

Today's work was broken up into two times.

Power clean: 135x5, 150x5, 165x5, 175x5, 185 3x5

Push press: 135x5, 145x5, 155 5x5 (did this after the metcon because I wasn't happy with my performance.

5 rounds:

5 push press 165lbs
15 dips
400m run

Time: 17:28

I freaking hate running. Must do it more.

5 min amrap hand release push ups
Reps: 111

Night time:

Back squat: 225x3, 245x3, 265x3, 275x3, 295x3, 305 3x3

Pull ups: 5x10

Dead lift: 225x25, 275x15, 315 3x5

12/8/11

Strength:

Dl: 225x5, 275x5, 315x5, 345x5, 375x5(PR)

Power clean: 135x5, 145x5, 155x5, 165x5, 175x5, 185x5

Push press: 135 3x5, 150x3, 165x3, 175x3, 185 3x3

Metcon: 5 rounds

10 pp 135
20 pull ups

Time: 9:38

12/6/11

Strength: Back Squat

225x5, 255x5, 275x5, 305 5x2, 315 2x1, 320 2x1

Metcon: Barber

2 Rounds
15 HSPU
20 Pull Ups
25 Box J.
30 Dl 185lbs
35 Burpees

This was hard, not as hard as I thought it was going to be but my lower back pain started up again..not just tightness but the pinching in my lower-right back. I had to sub the second round of Dl's and just did 65 burpees which slowed me down.

Time: 16:38. Was on pace for high 13s and the burpees slowed me down.

12/5/11

Strength:

Push press: 3x5 135, 155x5, 165x5, 175x5, 180 3x3
Hang power clean: 135x5, 145x5, 155x5, 165x5, 180 3x3, 195x1(PR), 205x1(PR)

Metcon: 3 rounds

30 push press 95lbs
30 pullups

Time: 10:01

Nick U. got 8:46 or something like that at 115lbs. I was shooting for the 9s. I obviously could have done it at 115 but I would've added about 3 minutes.

12/4/11

Strength:

DL: 30-1-20-1-10-1

225-400-245-405-275-405

WOD: Death by PP 65lbs & HSPU

10 Rounds + 2 HSPU

Still pretty sick. Couldn't work out at all yesterday because I felt so bad. Friday I can't really remember everything. I know I did Death By Dips and got like 18+ rounds but I can't remember if I did any strength or not.

Remembered: 5 Rounds: 10 HPC 150lbs, 12 HSPU, 14 Box J.

12/1/11

I've worked out the entire week but haven't posted because we've all had a bad case of the flu again. I still wasn't able to do a real met con today because I started dry heaving.

Strength: push press
135 3x5, 155x5, 165x5, 175x5, 185x2, 200x1(PR)

Front squat: 225 5x3 (yeesh)

Skill: 3x12 hpc 135

5 min amrap hand release push ups: 100

Dead hang pull ups: 5x12