5.28.2008

080523-080528

080528
Shoulder press
3-3-3-3-3

70x3
75x3
80x3
85x3
87x2 (f on 3)


080527

1 mile run (7:42)
with a continuously running clock, 2 min each of:
row´╝ł26 Kcal)
30# db thrusters (12)
20# med ball cleans (16)
double unders (68)
pull ups (18)

Total reps: 140


080526 - My 100th workout of the year!

"Trever"
with a team of 7, complete
400 pull ups
500 push ups
600 sit-ups
700 squats

I did about 70 pull ups, 60 push ups, 90 sit-ups, and 145 squats

27min?


080524
800m run

10-9-8-7-6-5-4-3-2-1
35# kb swings
push ups
20# db cleans
burpees (reverse 1->10)

800m run
27:30


080523
5 rounnds:
3 deadlift
max rep handstand push ups

DL 165# HSPU 9
DL 165# HSPU 10
DL 165# HSPU 9
DL 165# HSPU 8
DL 165# HSPU 9

5.21.2008

080521

080521
1000m row
25 burpees
750m row
50 burpees
500m row
75 burpees

32:51

080516-080520

080520
75 push ups
50 65# sumo-deadlift high pulls
25 ring dips
25 push ups
30 10# weighted pull ups
25 handstand push ups

44:49

pain in my left elbow =(


080519

As many reps as possible in 20 min:
15 65# clean and jerk
400m run

4 rounds in 21:30

*did power cleans and jerks from the ground


080517

Team up with a partner
100-80-60 reps:
14# wall balls
double unders
burpees
1pd kb swings

43:17

I did more than half of double unders and burpees, did considerably less than half of kb swings.


080516

Untimed "Michael"
3 rounds:
800m run
50 GHD back extensions
50 GHD sit-ups

****All runs are done outside unless otherwise noted

5.15.2008

080502-080514

080514
Deadlift 1-1-1-1-1-1-1
135/165/185/195/205/210(f)/185
Weighted pull ups
16#x4x4

080513
Alternating:
30 ring pull ups
30 ring dips

12:53

080512
Fran
21-15-9 reps of
65# thrusters
pull ups

10:32

080510
Overhead squat
70#x5x3

080509
Diane
21-15-9 reps of
155# deadlift
handstand push ups

26:53

080507
50 burpees (push up and jump)
3:47

080506
Elizabeth
21-15-9 reps of
95# cleans
ring dips

27:16

080505
Press
80#x2x6

080503
7 rounds:
10 65# sumo deadlift high pulls
10 ring dips

28:04

080502
Deadlift
181#x3
181#x2

5 rounds:
20 push ups
15 wall balls, 12#
10 65# sumo deadlift high pulls

20:25

5.01.2008

oh boy.
many workouts to follow....
(skipping all the warm ups)

080501
AMRAP in 20 min
10 65# thrusters
10 pull ups

7 rounds, 5 thrusters


080429
"Annie"
50-40-30-20-10 reps:
double unders
GHD sit-ups

14:24


080428
Thrusters 1-1-1-1-1-1-1

85/90/95/100/105(f)/105/110

080427
"Angie"
100 pull ups
100 push ups
100 sit-ups
100 squats

25:23


080426
Deadlift
180#x5
Weighted Pull ups
17.5#x3x5
Weighted Dips
Worked up to 50#


080423
"Mary"
AMRAP in 20 min:
3 handstand push ups
6 alternating pistols
8 pull ups

11 rounds, 3 hspu, 6 pistols


080422
Weighted pull ups
worked up to 40#


080421
Shoulder Press
81#x3x5


080419
"Elizabeth"
21-15-9 reps:
95# cleans
dips

20:43


080418
Squat
136#x5x3
Bench Press
105#x5x3