Wednesday July 21, 2010

5 sets
Power Clean - 5 touch and go
10 sec
Row 20 sec @ 95% effort
3 min
+
A1: DL 3,3,2,2,1 (3 min)
A2: Dips 2,2,2,2,2 (3 min)
B: BB Alternating Forward Lunges 6-8/leg X4

Results
PC: 135/155/175/185/195
Row: Btw 100-105 m
+
A1: 295/315/335/355/385(pr)
A2: 80/90/100/100/110
B: 135/155/175/185

Tuesday July 20, 2010

10 min muscle up work
+
5 sets @ high effort
15 burpee
20 UB chin up
25 GHD sit up
rest 2 min - add 30 sec to rest time btw sets

Results
muscle up needs work on multiples
+
very hard. abbs are killing me

Sunday July 18, 2010

1 RM Clean and Jerk

Result
255 lb

Failed twice on 265 lb. Once on Jerk and once on clean.

Saturday July 17, 2010

Row 1000M For Avg Watts

Score = Avg Watts/BWT

Result = 337/200 = 1.68

Wednesday July 14, 2010

A1: DL Cluster 1,1,1,1,1 X5 (3)
A2: Close Grip BP 3-5 X5 (3)
+
3 sets
15 UB 135# Power Clean (10 sec)
20 Clap Push Up (3 min)

Results
A1: 315 X5
A2: 205 X5
+
As Rx'd

Back hurts after this one. Won't do heavy stuff first thing in the morning any more. PC's felt hard but good and clap PU's were hard and broken. Not happy with DL or BP numbers.

Tuesday July 13, 2010

Run 30 sec @ 100% rest 3 min X8

after run 4 perform tabata push up

score:10 (went for 15 but lost it on set 7)

Monday July 12, 2010

A1: Hang Power Clean/Hang Squat Clean/Squat Clean 1.1.1 X5 (3)
A2: Weighted Ring Dip 4 X5 (3)
B1: Push Press 4 X5 (2)
B2: CTB 22 UB X5 (2)

Results:
A1: 185/195/205/225/225
A2: 50 X5
B1: 155/175/195/195/205
B2: UB X5 (set 5 not CTB)

Note: I have been working out but not posting. Need to get better about keeping track.