Press
3-3-3-3-3
115-120-125-125-125
Tuesday, August 10, 2010
Wednesday, August 4, 2010
04AUG2010
5,5,5,5,5 Bench Press
175,175,180,180,180(3 reps completed)
3 hours later
3 mile run
time: 22:26
175,175,180,180,180(3 reps completed)
3 hours later
3 mile run
time: 22:26
Tuesday, August 3, 2010
03AUG2010
For Time:
Run 400m
10 Pull-ups
10 Knees to Elbows
...pyramid down by ones to ...
Run 400m
Run 400m
10 Pull-ups
10 Knees to Elbows
...pyramid down by ones to ...
1 Pull-up
1 Knees to Elbows
Run 400m
Time: 15':11"
Sunday, August 1, 2010
31AUG2010
GD and I purchased our own equipment!
Modified DB Quarter gone bad:
Five rounds for total reps of:
DB/Barbell Thrusters @ 50/100 lbs for 15 seconds
rest 45 seconds
Pull-ups for 15 seconds
rest 45 seconds
Burpees for 15 seconds
Rest 45 seconds
88 Reps completed
Tuesday, July 27, 2010
27JUL2010
SWOD: 5x5 Deadlifts
I was kind of scratching my head on this one seeing as how I head a REALLY intense posterior chain WOD yesterday w/ the 3 Rep Deadlifts and 2 pood KB swings.
Anyways,
1. 280
2. 285
3. 290
4. 295
5 fast Rep singles @ 225
Took 4 minutes of rest b/t deadlifts. @ the 2 minute rest mark
I would perform 1x5 Squat @ 135 just to work on form while I was tired.
WOD: “Salt shaker” – light fast WOD. Open it up and put out!
25 burpees
50 push-ups
40 pull-ups
30 push-ups
20 pull-ups
10 push-ups
25 burpees
Time: 18:51
This was "light and fast" only in that you just had to keep moving through it. I've started picking a "cut-off time" for my WODs.
Before the WOD started I say "there's no way this WOD will go past X minutes." (today it was 20). I then use that to push myself for a faster time.
Fortune Favors the Bold,
Mike Lyons
http://lifeasrx.com/cf-firebreather.html
I was kind of scratching my head on this one seeing as how I head a REALLY intense posterior chain WOD yesterday w/ the 3 Rep Deadlifts and 2 pood KB swings.
Anyways,
1. 280
2. 285
3. 290
4. 295
5 fast Rep singles @ 225
Took 4 minutes of rest b/t deadlifts. @ the 2 minute rest mark
I would perform 1x5 Squat @ 135 just to work on form while I was tired.
WOD: “Salt shaker” – light fast WOD. Open it up and put out!
25 burpees
50 push-ups
40 pull-ups
30 push-ups
20 pull-ups
10 push-ups
25 burpees
Time: 18:51
This was "light and fast" only in that you just had to keep moving through it. I've started picking a "cut-off time" for my WODs.
Before the WOD started I say "there's no way this WOD will go past X minutes." (today it was 20). I then use that to push myself for a faster time.
Fortune Favors the Bold,
Mike Lyons
http://lifeasrx.com/cf-firebreather.html
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