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

March 22, 2012

Back Squat 3x5
45x5
95x5
135x3
155x5
155x5
155x5

4 RFT:
400m run
30 sit-ups
15 pull-ups

19:01

NOT SURE WHEN THIS WAS

Forgot to bring my notebook one day so I wrote it on a random sheet of paper and then found it later.

Back Squat 3x5
45x5
95x5
145x3
170x5
170x5
170x5

**********PR***********

Strict pull-ups:
6-6-6

15 min AMRAP:
10 TTB
10 burpees
10 KB swings 1pd
10 wall balls 14#

February 13, 2012

Back Squat 3x5

45x5
95x5
135x3
167.5x5
167.5x5
167.5x5

3 rounds:
                                                        1      2      3
45 sec push-ups                             24     17    16
45 sec rest
45 sec KB swing 1pd                     23     23     23
45 sec rest
45 sec DU                                     51     51     46
45 sec rest

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

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