Back Squat 3x5

45x5
95x5
135x5
167.5x5
167.5x5
167.5x5

Technically a PR.  But this is what I squatted the last time I squatted.  But it was so long ago that I didn't feel comfortable going up from that.  So I did it again.  And felt like I could've done more when I was doing it.

5 RFT:
12 Wall balls 14#
12 TTB

8:26
Not bad.  Was able to do the first set of wall balls continuous...which has never happened before.  Wall balls must hit a 10 ft target.

Finally!!!!

It's fairly lame, but it was 69 degrees outside when I got home from school today and I couldn't bear to go back inside into a weight room.  So, I decided to run...IN SHORTS AND A T-SHIRT!!!  My time was limited due to sun, the need to walk the dog, go grocery shopping and get my car washed...not to mention that I'm TIRED.  Was exhausted by the time I got home last night and woke up every hour for unknown reasons.  So, my goal today was...to do it :)

So, I did an LSD run.  Out and back on Military to 144th.  It's SO hilly!  I'm pretty sure that there is no flat ground on that run.

Total time:  27:27
Out:  12:31
Back:  12:56

Ugh...it's been so long!

Well, sickness (and death, but not my own) got the better of me last week.  I'm now fairly certain I had Influenza A, which would explain a lot.  So...here goes...

1/18---Rest day.  Wednesdays are always rest days as I'm at praise band rehearsal most of the night
1/19---Rest day.  Weight room at school not available and bad weather outside
1/20---Starting to get sick...no working out
1/21---Not feeling well, but worked out anyway...

Back squat 3x5
45x5
95x5
135x3
167.5x5
167.5x5
167.5x5

12 min EMOM (every minute on the minute)
1 pwr clean-83#
5 CTB pull-ups

1/22---SICK
1/23---SICK
1/24---SICK
1/25---SICK
1/26---Driving to WI
1/27---Grandma Helen's funeral :(
1/28---Time with fam in Sheboygan.  No access to facilities and not nice outside
1/29---Driving to NE by way of Sioux Falls.  Ugh.  Long day

1/17

Overhead Squat 3x5

The Chief

3 power cleans (135/95)
6 pushups
9 squats

AMRAP in 3 minutes

Do 5 cycles with 1 minute rest in between each.

Your score is the total reps accomplished in all 5 cycles. Yes, you’ll have to do some math, but each full round has 18 reps.

1/16/12

Deadlift 3-3-3-1-1-1


95x5
135x3
165x3
175x3
185x3
190x1
195x1
200x1


Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar


9:21

1/15

Rest day!

1/14

Filthy Fifty
50 box jumps 18"
50 jumping pull ups 12" box + 1 mat
50 KB swings 1 pd
50 walking lunge
50 KTE
50 push press 45#
50 back ext
50 wall ball 14#
50 burpees
50 DU

36:12

PRs

Back Squat 3x5
170

Press 3x5
87.5

Deadlift 3-3-3-1-1-1
max = 210

Strict pull-ups 3x8

Overhead Squat 1 rep max


Overhead Squat 3x5
110

The last few weeks...

1/2
Back Squat 3x5
45x5
95x5
135x3
155x5
155x5
155x5

10 pwr cleans 73# 1 ttb (toes to bar)
9                           2
8                           3
7                           4
6                           5
5                           6
4                           7
3                           8
2                           9
1                           10

14:42

1/3
4 RFT:
20 GHD
20 KB swings 1pd
20 Wall balls 14#

16:44

1/4
Overhead Squats 3x5
45x5
65x5
85x5
100x5
100x5
100x5

Deadlift 3-3-3-1-1-1
95x3
135x3
160x3
170x3
180x3
185x1
190x1
195x1

10 min AMRAP
7 pwr snatch 63#
7 push ups
7 KTE

5 rounds

1/6
Back squat 3x5
45x5
95x5
135x5
160x5
160x5
160x5

3 RFT
10 burpees
20 lunges
30 DU (double unders)

6:30

1/7
3 RFT
15 OHS 73#
15 pull ups
15 rack to overhead 73#
15 KTE
15 Hang pwr cleans 73#
15 burpees

28:12

1/8
Run 4x400
run time:rest time  1:1
1:45
1:45
1:49
1:57

1/9
Press 3x5
45x5
65x5
87.5x5
87.5x5
87.5*5

Overhead Squat 3x5
45x5
75x5
105x5
105x5
105x5

13 min AMRAP
50 KB 1 pd
then
3 pwr cleans 85#
5 pull ups
7 push ups
10 squats

6 rounds + 3 pwr cleans + 5 pull ups + 2 push ups

1/10
Back squat 3x5
45x5
95x5
135x3
165x5
165x5
165x5

5 RFT
20 DU
20 sit ups

5:17

1/12
Bench 3x5
45x5
65x5
85x3
100x5
100x5
100x5

5 RFT:
Row 300M
10 HSPU (hand stand push ups)
20 KB 1 pd
30 DU

23:00

1/13
5 RFT:
9 push press 65#
12 KB 1 pd
15 box jumps-18"

10:44