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