June 19, 2012

Overhead Squat 3x5
33x5
53x5
63x3
83x5
83x5
83x5

This was very challenging!!!

Strict pull-ups 4x5

8 RFT:
5 pull-ups
15 squats
20 sit-ups
10:40

This was going to be 8 rds of Cindy, but my wrist was bothering me after overhead squatting so push-ups were out.  Also, I would like to point out my excellent programming of doing a metcon with pull-ups and squats after I did overhead squats and pull-ups.  Sheesh!

June 18, 2012

Rest Day.  For real this time (yesterday was supposed to be one, but 1 hour of yoga was definitely work).

June 17, 2012

Yoga Rocks the Park @ Midtown Crossing.

Very challenging.  Very hot.  Very good for me.

June 16, 2012

Ugh....lots of days on!  I'm tired!

4 RFT:
10 burpee box jumps
15 KTE
20 Wallball-14#
17:21

June 15, 2012

Back Squat 3x5
45x5
65x5
115x3
135x5
135x5
135x5

3 Rounds:
1 min burpees       18        18        17
Rest :30
1 min sit-ups         40        39        38
Rest :30
1 min squats          47        47        46
Rest 1:00

June 14, 2012

Pull-up work

4x4
Rest 3:00 between each set

15 min AMRAP
7 front squat 65#
7 push press 65#
7 burpees
20 DU

June 13, 2012

"Tosh"

3 Rounds

Run 200, 400, 600 

Rest equals run time between each

1                       2                     3

:51                   :50                  :50

1:47                1:47                1:52

2:47                2:47                2:52

June 12, 2012

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

65x3
95x3
135x3
145x3
155x3
165x1
175x1
180x1

3RFT
25 box jumps
25 KB swings--1pd
400M run
16:24

June 11, 2012

Rest day

June 10, 2012

Warrior Dash!!!!

40ish minutes

Saturday 6/9/12

Press 3x5
33x5
53x5
63x5
63x5
63x5

21-15-9
Front squat 53#
Burpees
Pull-ups
11:38

Here goes:

6/7/12

Back Squat 3x5
33x5
53x5
83x3
103x5
103x5
103x5
Oy.  A bit embarassed by this one, but didn't want to overdo it, and I've lost a lot of strength!

Baseline Metcon:
200M run
15-12-9
Squats
Push-ups
Pull-ups
200M run
8:02


Evening bike--15 or so miles