HSPU, 400m, Pullups

6 HSPU (wall lean)

400 m

12 Pull-ups

4 HSPU

400 m

9 Pull-ups

2 HSPU

400 m

6 Pull-ups

1 RM Deadlift

1st day truly back did some moderate training last week. Everything feels solid.

Warmup

1. 135

2. 185

Workout

1. 255

2. 275

3. 295 *PR

4. 305 attempted but failed

Status

Currently out of commission due to a upper spine/back injury.

09NOV09

Three rounds for time of:

95 pound Snatch, 3 Reps

95 pound OHS, 15 Reps

Run 400m

Time: 21:04

-CFE-

2x Run 200m + 400m + 600m

Rest in between the 200 and 400 the amount of time it took you to run the 200. B/t the 400 and 600 the time for the 400 and so on.

Time: 18:00

08NOV20009

4x800m

1. 2:56

2. 3:10

3. 3:25

4. 3:31

05NOV09 Rest Day

Rest Day

04NOV2009 Back Squat 5RM

Back Squat 5 RM
1. 155
2. 165
3. 175
4. 185
5. 195

03NOV2009 "Nate"

Max Rounds in 20 minutes of:

8 Pull-ups
8 Dips
4 Barrier Hand Stand Push-ups
8 Dumbbell Swings of 52.5 lbs (1.5 pood)

Rounds Completed: 9

02NOV2009 "Michael"

"Michael" As Rx'd

Three rounds for time of:
Run 800m
50 Sit-ups
50 Back Extensions

Time: 21:49

CFE:

4x400m with a 2:30 rest in between sets.

1. 75 seconds
2. 78 seconds
3. 82 seconds
4. 86 seconds

1NOV09 Deadlift 1RM

1RM Deadlift

Something was very wrong today. It was not diet or sleep so my only remaining option is illness.

After pulling the warmup weigh of 225 for 1 Rep, I was unable to pull any higher in weights.

I started by going for 295 which would have beaten my PR by 5 lbs, but missed it. I reduced the weight by 20 lbs to 275 and missed the weight (by inches) I then attempted 275 another time and could barely lift it off of the ground. I promptly stopped.

30OCT2009

15 Thrusters 95lbs
40 Towel Pull-ups
15 Thrusters 95lbs
30 Towel Pull-ups
15 Thrusters 95lbs
20 Towel Pull-ups

Time: 34:15