Rest Day 13 Feb 2010

Watching the AT&T Pebble Beach Pro-Am.

Training Day 12 Feb 2010

Back Squat 3-3-3-3-3

225-275-275-280-285

Max Effort 400m run - 1:10

Max Effort 500m row - 1:36

Rest Day 11 Feb 2010

Training Day 10 Feb 2010

5 rnds:

5 SDHP (135#)
5 HSPU

7:55 (used partial ROM, lowering to 1.5")
*placed 25lb bumper to lower down to on HSPU

rest 5 min

Max Double Unders in 2 min: 51

Training Day 9 Feb 2010

Max Seated Box Jump

5 individually timed rnds;

25m lateral-shuffle/shuttle run
10 Box Jumps (28")

Seated Max Box Jump = 42.5 inches

Fastest Round = :47s
Slowest Round = :51s

Training Day 8 Feb 2010

7 rounds:
7 power snatch
7 snatch-balance
7 ohs

time 15:15 (at 75#)

Rxd was 95# for males, weight scaled to keep high intensity throughout. Next time hopefully can knock this type of WOD out with rxd weights.

Training Day 7 Feb 2010

Max Reps:

Tabata Sit-ups
Pull-ups (max in 4 minutes)
Tabata Squats

111 Sit-ups
62 pull-ups
110 squats

Rest Day 6 Feb 2010

Much needed rest after a good night out in Monterey.

Training Day 5 Feb 2010

3-2-1 Dead Lift

2 x 800m

335# x 3 for dead lift...hit a mental wall after that and could not even lift 345# for 1 rep. Mental, mental, mental. Dead lift is probably my least favorite lift, and my hamstring weakness rears its ugly head...gotta get stronger in this area.

For the 800m's -> 2:52 and 3:02

Training Day 4 Feb 2010

"Chewbacca"

10 Jerks (185#)
400 m
75 squats

4:14

Training Day 3 Feb 2010

"Nancy"
5 rounds
400m
15 OHS (95#)

16:17

Training Day 2 Feb 2010

AM:
For time:
30 Box Jumps (20")
15 HSPU
15 Toe-to-bar (TTB)
20 Box Jump
10 HSPU
10 TTB
10 Box Jump
5 HSPU
5 TTB

13:45

I had to scale the HSPU down to (5-3-1) for reps, still doing full range of motion vice partial. I suck at HSPU....bad. Took a few minutes to finish the last rep of HSP in the third round. Pretty bad.

PM:
Running max effort-
1 min on, 1 min rest
1 min on, :50 rest
1 min on, :40 rest
1 min on, :30 rest
1 min on, :20 rest
1 min on, :10 rest
*repeat moving back up the ladder finishing with 1 min on, 1 min rest.

I ran a stretch of a walking trail by the house. Each time I tried to reach the same distance on the trail. It was approx. 300yds with a couple twists and turns. Felt pretty good throughout all intervals.

Training Day 1 Feb 2010

AM:
Complete as many Ring-Muscle-Ups in 10min: 41

2 minutes, max double-unders: 43

I had to sub jumping muscle-ups in place of regular.
I have done regular muscle-ups in the past but today
I was not getting momentum transfered from kip to the
pull and was getting stuck at the bottom transfer
point to the dip.

As for the double-unders, the 6am class all does these
together post-WOD. Good way to build up the skill and
work on them fatigued as well.