August/Sept WOD's

A. Bench Press - build quick to a tough 3; rest as needed

B1. Ring Dips strict @ 31X1; amrap x 5; rest 20 sec

B2. Clean Grip DL @ 20X0; 5-7 moderate load x 5; rest 3 min x 5

C. GH Raises @ 2010; 8-10 x 4; rest 1 min

+

AMRAP Burpees in 20 sec walk 40 sec x 5

Results:

BP: 155#

Ring Dips: 6,4,3,3,2

DL: 225 x 5

GH Raises: 10 each round

Burpees: 7-7-7-7-6 

A. BB Forward Lunges @ 2011; 12 steps total/set - building per set x 5 sets; rest 2 min - alt

legs per rep

B1. OHS @ 4211; knees out on down and up - 5 reps; rest 20 sec

B2. Rope Ascent no feet x 2; rest 4 min x 3

C. as many 1-5 strict chin up unbroken ladder in 10 min

D. side bridges - 30 sec/side x 3/side; rest 10 sec b/t sides

Results:

BB Lunges: 65-75-85-95-105

OHS& Rope Asscents: 65# + 2 each round

Chin Ups: 2 full ladders+ 3

knee tucks in place - low ground reaction time - 5 reps/set x 5; rest 1 min

+

A. High Hang Power Clean tech work  - work on hip ext; rest as needed - 7 min

B. Bench Press - 55% 1RM; 8 sets of 2 @ 20X1; rest 45 sec

C. KBS - 1,5 pd x 12 x 3; rest 1 min

D. back extensions @ 1010; 20 x 3; rest 1 min

Results

Knee Tucks: Complete

Power Clean: 145#'s

Bench Press: 100#'s

Swings and Back Ext: Complete

A. DB Russian Step Up @ 1110; 10/leg x 3; rest 1 min b/t legs

B. Walking Lunges - 200 for time

C. GHD sit ups - 100 for time

D. HSPU - 50 for time

(rest 1 min b/t b and c and d)

Results:

DB Step Ups: 35#'s

Walking Lunges: 7:30

GHD: 15:12

HSPU: 7:12 (still not reaching full depth on HSPU, but working on it)

A. Bench Press - build quick to a tough 5; rest as needed

B1. Ring Dips strict + 15# @ 31X1; amrap x 5; rest 20 sec

B2. Clean Grip DL @ 20X0; 3-5 moderate load x 5; rest 3 min x 5

C. GH Raises @ 2010; 8-10 x 5; rest 1 min

+

AMRAP Burpees in 20 sec walk 40 sec x 6

Results:

BP: 165#

Ring Dips: 5,5,4,4,3

DL: 205#x 5 each round

GH Raises: 10 each round

AMRAP Burpees: 7,7,7,7,6,6

A1. Front Squat @ 30X0; 5 sets of 3 perfect reps each set of 3 - feel it out for weight; rest 20

sec

A2. CTB chin ups x 25/set x 5; rest 5 min

B. DB Split Squat @ 30X0; 4-6 x 4; rest 1 min after each leg

C. FLR on rings - 300 sec accumulated

Results:

FS: 145,165

CTB: Sucked tore hands up Complete

DB Split Squat: 20# DB

FLR on Rings: 12:21 to get 300 secs

knee tucks in place - low ground reaction time - 5 reps/set x 5; rest 1 min

+

A. High Hang Power Snatch tech work  - work on hip ext; rest as needed - 7 min

B. Bench Press - 55% 1RM; 8 sets of 3 @ 20X1; rest 45 sec

C. KBS - 1,5 pd x 15 x 3; rest 1 min

D. back extensions @ 1010; 20 x 4; rest 45 secA1. Front Squat @ 30X0; 5 sets of 3 perfect reps each set of 3 - feel it out for weight; rest 20 sec

Results:

Knee Tucks:Complete

HH Power Cleans: 85#'s

KBS and Back Ext: Complete

A2. CTB chin ups x 25/set x 5; rest 5 min

B. DB Split Squat @ 30X0; 4-6 x 4; rest 1 min after each leg

C. FLR on rings - 300 sec accumulated

Results:

CTB: Complete..hands still tore up...sucked

DB Split Squat: 25# DB

FLR Rings: 11:55

knee tucks in place - low ground reaction time - 5 reps/set x 5; rest 1 min

+

A. High Hang Power Snatch tech work  - work on hip ext; rest as needed - 7 min

B. Bench Press - 55% 1RM; 8 sets of 3 @ 20X1; rest 45 sec

C. KBS - 1,5 pd x 15 x 3; rest 1 min

D. back extensions @ 1010; 20 x 4; rest 45 sec
Results:
HH PC: 90#'s
BP: 100#'s
KBS & Back Ext: Complete

A. BB Forward Lunges @ 2011; 10 steps total/set - building per set x 5 sets; rest 2 min - alt legs

per rep

B1. OHS @ 4211; knees out on down and up - 5 reps; rest 20 sec

B2. Rope Ascent no feet x 2; rest 4 min x 4

C. as many 1-5 strict chin up unbroken ladder in 10 min - be precise on form to compare to last

time

D. side bridges - 30 sec/side x 4/side; rest 10 sec b/t sides
Results:
BB: 70,80,90,100,105
OHS:65#+2 ropes each round
Chin Up: 3Complete Ladders

A. Clean Grip Dead Lift - take up to a heavy triple fast

B. in no more than 3 more sets, take up to a heavy single - clean grip DL - rest as needed

C1. High Hang Power cLEan - 2-3 heavy; rest 5 sec

C2. Max height Box Jump - 1 attempt; rest 5 sec

C3. KBS heavy x 6; rest 6 min x 4

D. GH Raises - 15 x 4; rest 1 min
Results:
DL: 275#
HH PC: 85#'s
Box Jump:41"
KBS; 2 pood
Raises: Complete

A1. Front Squat @ 30X0; 5 sets of 3 perfect reps each set of 3 - feel it out for weight; rest 20 sec

A2. CTB chin ups x 25/set x 5; rest 5 min

B. DB Split Squat @ 30X0; 4-6 x 4; rest 1 min after each leg

C. FLR on rings - 300 sec accumulated
Results:
FS: 170#
CTB: Complete
DB Split: 35# DB
FLR Rings: 11:58

knee tucks in place - low ground reaction time - 5 reps/set x 5; rest 1 min

+

A. High Hang Power Clean tech work  - work on hip ext; rest as needed - 7 min

B. Bench Press - 55% 1RM; 10 sets of 2 @ 20X1; rest 45 sec

C. KBS - 1,5 pd x 15 x 3; rest 1 min

D. back extensions @ 1010; 20 x 3; rest 1 min
Results:
Knee Tucks: Complete
HH PC 90#'s
BP: 105#
KBS: Complete
Back Ext: Complete

A1. Push Press @ 12X1; 6,6,4,4,2; rest 2 min'

A2. Chin Ups - amrap + 35# strict; rest 2 min x 5

B1. HSPU - 15/set x 4; rest 90 sec

B2. COVP kipping chin ups - 15/set x 4; rest 90 sec
Results:
PP: 115,115,135,135,145
Chin Up: 5,4,3,3,4
HSPU: Complete...still not at full depth
COVP: Complete unbroken each round

While all this was going I did daily WODS and Found my I rep max on the following:

Dead Lift 385# Got 405# off floor but couldn't get it done...
Press 145# New PR
Front Squat 245# New PR

All this training has paid off I have felt better on Box Jumps and Pull Ups...like seeing the new PR's...Keep it coming Coach...

Here are the WODS and results for Tuesday and Wednesday:

Tuesday:
A:Back Squat 1RM
b: Back Squat 5@ 70%,4@ 75%, 3@ 80% rest 3 mins b/t sets
+
4 sets of Max Effort Front Squat @ 155#'s
4 sets of Max Effort Bench Press @ 70% of 1RM
Rest as needed between sets

A:285#'s felt good tried to move up to 300# did not get hips below knees about 1" short...got it back up but was done...next time!
B: 5@ 200, 4@ 215, 3 @230

Only did 2 sets forgot I had a meeting and had to wrap up early:
1st Set 5 and 8
2nd Set 5 and 10

Legs weren't feeling it today...maybe still tired from the tour...felt like I could do more but just couldn't get the legs to go...

Wednesday:

15 AMRAP
100 yd run
30 Air Squats
15 Hand release push ups

Results
6 rounds + 100 yds + 15 Air Squats
Still got tired legs....and now my shoulders hurt to!!!!!

OK no more excuses I need to keep up on the Blog...Took a week off after the Police Unity Tour...my legs were crushed this year...Day one winds and day three hills took a toll....So off to a fresh today...Here we go!

Training:

5 sets:
2 Power Cleans and 2 Push Jerks rest 90 seconds between sets
Then:
12 min AMRAP
15 Box Jumps 24"
16 DB snatches 35#'s
1 Rope Climb

Results:

5 sets at 155#'s for some reason the last two sets were the easiest...I think I got better form as I went on...

AMRAP

4 rounds plus box jumps..

Felt like I was moving in slow motion...surprised myself by making it thru 4 rounds...after the second round I felt cooked...nice welcome back to the grind....looking forward to putting in some hard work and seeing some great results...

Catching Up

Tuesday WOD:

Snatch pulls-heavy load...5x3 rest 60
Back Squat...Tempo High...5x2 75% 1RM rest 60 secs...down quick-hold for 5-bounce and up

Then 4 time:
400m Run
3 rounds Barbell Complex
5 deadlifts
5 Hang power clean
5 Push Jerk
all @ 135#
400m Run
2 rounds of BB complex
400m Run
1 round BB complex
 Results

125 Power Snatch
185 Back Squat
Time: 16:45

Tough WOD again the second half wore me out...like the BB complex

Wednesday WOD

I did yesterdays Box WOD
After seeing so many people do mit I had to give it a try...shoulders were still tired from yesterday, but I went RX:
3 Rounds 4 Time
25 Box Jumps (24)
15 overhead lunges (45# plate)
10 Push Jerks @ 135#

I was good thru 1 and halfway thru round 2, but then yesterday caught up...had to go to one PC at a time...
Time: 15:13
Slower than I thought, think if I was in a class I would have pushed harder...

04/20/12 OUCH!

Okay so todays WOD was a beast!

Power Snatch:
60% x 3
70% x 2
75% x 2
80% x 2
85% x 1
3 Tmes rest 60-90 seconds

Clean&Jerk:
60% x 3
70% x 2
75% x 2
80% x 2
85% x 1
3 Times rest 60-90 seconds

Front Squat:
90% x1x4

Then:
3 rope climbs 15'
15 Ring Dips
30 KB snatchs
2 rope climb 15'
15 ring dips
20 KB snatchs
1 rope climb 15'
15 ring dips
10 KB snatchs

Results: TIRED

PS(70,80,85,92,97)
CJ(80,95,100,108,115)
FS (185)

The rest...12:50
Ring Dips were the worst...couldn't breath....GOOD TIMES!!!

Latest WOD's

Here are the last three WOD's I've done:

Tuesday:

Run 400m

3 rounds of Barbell complex:
5 deadlifts @ 135
5 power cleans @ 135
5 push jerks @ 135

Run 400m

2 rounds of Barbell complex

Run 400m

1 round of Barbell complex

Time: 16 mins

Ok this got the heart pumping....great WOD...like the intensity

Wednesday:

SWAT training day:

Jeff and I did the WOD for the team:

5 rounds
Run 400m
10 Pull ups
15 push ups
20 sit ups
20 air squats

Teams of two but each must complete all movements before moving on....great WOD...great training day.

Thursday:

Power Clean + Push Jerk: 3x1 @ 75% then 2x1 at 80%
rest 75 seconds between reps

Then
4 rounds of:
AMRAP handstand pushups
row 500m
rest 1:1

First set 135#'s
Second set 145#'s
then
9/2:25
8/2:45
7/2:40
6/2:39

Another great WOD...I was feeling yesterdays training so I came up a little short on the HSPU and my legs were sore as well so the rowing fell off fast...

I'm Back

So I got away from posting when the Games arrived....I need to get back at it...I have been letting myself go a little lately and I need to blog so I stay true... anyway...here are the last thrre WODs I did

Today:
In 10 mins find your 2RM push jerk (use box)
Plus
For Time:
50 squats
20 BB step ups
Run 400m

Results:
165# on the Jerks
and 2:57 for the rest

Friday:
5 sets of 3 1 and 1/4  front squat rest 90 sec

Plus
3 rounds for reps
1 minute max row for calories
rest 30 sec
1 minute burpees
rest 30 sec
1 minute max push press @ 75#'s

Results:
115,165,175,175,175

Round #1 56 (25-15-16)
Round #2 46 (18-12-16)
Round #3 42 (17-12-13)

The final one:
 Find 1RM power snatch
Plus
Every minute on the minute 5 thrusters at 115#

Result:
Power snatch was 115# I think I forgot to write it down...
I made to thru 7 rounds and failed on round 8..

Programming was good..I like the format and the intensity...I need to hit it hard and get back on track....

Friday Feb 10, 2012

At DA Box again....Things have been going good....As I said before love the new training...

Training:
Build to a heavy 5 deadlift
Then:
3 Clean and Jerks @ 145# on the minute as long as possible

Results:
DL went well...305#'s five times after 295# five times..I felt real good at this point.

C&J @ 145 of I thought going into this it was going to be tough...I was hoping I could go 5 minutes at least..let myself down...
made it to the 3 minute mark but failed at 4 minutes...only got 2 and they were sloppy....not sure what happened but I really thought I would get more in....Any thoughts?  What do think I should have made it too?  The cleans went good it was the jerk part I stuggled with...Damn IT!!!!

Thursday Feb 9 2012

Full House today at the DA Box...love seeing the family grow....lots of hard work getting done...

RUN,RUN,RUN and RUN some more:

Training:

Run 400mm
rest 90 secs
Run 400m
Rest 2  mins
Run 400m
Rest 3 mins
Again Faster and less rest...reduce rest by 30 secs

Results:
1:29
1:18
1:12
Then
1:28
1:22
1:19

Man that was fun.....UMM YEAH...

Tues Feb 7 2012

Nice morning at Da Box...The new programming is certainly tough and challanging...loving it!

Training:
Muscle Up practice for 7 minutes
25 Handstand Push Ups No grinders!
12 Min AMRAP:
200m Run
5 Burpees
10 GHD

Results:
Muscle practice was good...got two in a row...still struggle when I think about it too much...need to just do it!

25 HSPU...Did these in groups of 5...keep good form and depth...

12 Min AMRAP:
5 rounds plus burpees....this was tough...set a pace where I was moving all the time...no stopping

Monday Feb 6 2012

Awsome work by everybody at Da Box today....great effort by some awsome Redliners!

Todays WOD:

AMRAP 20 Minutes

400m Run
30 Singles
7 GHD

WOW...no time to breath with this one!

I was hoping for at least 6 rounds...after indulging in some Super Bowl treats and beverages...
Suprised myself with 7 rounds plus one run....

Friday Feb 3 2012

At the DA Box early and ready to go....Todays WOD:

A: BS @ 20X0 5,5,3,3...rest 2:00 b/t sets
B: Split Jerk 3,3,2,1...rest 2:oo b/t sets
C: WTD Chin Ups 3,3,3,3 rest 2:00 b/t sets

Results:
A: 185,185,205,225
B: 115,115,125,135
C: 53,55.5, 58, 60.5

Felt good today... All movements went well...need to be more explosive on the split jerk....work on that with lighter load

Thursday Feb 2 2012

So I took Tuesday as a rest day with SWAT training on Wednesday and I'm glad I did.  Hosey had a friend in town who came to training...sooooo to show how cool he is Hosey had a nice partner WOD for us..

15-10-5
Burpees/Sit-ups
Pull ups/walking lunges
Bear Crawl/Push up

as you were working your partner provided cover...once each partner had done the 15-10-5 of each exercise you ran around the range...Good Times

Anyway todays WOD was:

Practice Pistols for 5 minutes

Then:
3 Sets of
250m row
5 HSPU
5 Wall Balz
rest 60 secs between sets

Results:
1. 1:19
2. 1:24
3. 1:29

This is the third time I've done this... the previous two my rest time was same as round time..results..By the way I also improved on my pistols..I was able to do some not on the box....

12/30: 
1:27, 1:26, 1:27

1/23:
1:24, 1:20, 1:25

So I'm loving the results today...less rest and a better average time....NICE....gotta be the coaching...thanks

Monday Jan 30, 2012

So I had a good weekend...5k on Saturday with some fellow CCSO employees at the Run for the Paws...Time-25:01 Kailee also came along to get some volunteer time in...she was cutting off the chips as runner crossed the finish line....Then ice hockey started up again on Sunday...so the Chicken Tenders are off to a perfect season 1-0...So now to the business at hand the WOD for today:

Front Squat...build quickly to a tough 3

Then..
3 Sets at high effort of
3 squat cleans @ 135#
3 leggless rope ascents
rest 90 seconds

3 Sets at high effort of
3 power snatch @ 105#
20 seconds on airdyne 100%

Results:

Front Squat was 205#'s

squat cleans went well but I struggled on the rope ascents  first round I did first climb legless second was 2 legless climbs third was 1 and 1 again. I'll work on these...

Power Snatch technique can use some work,but I got them done....airdyne...well its the airdyne...IT SUCKS!

Thursday Jan 26 2012

Not really awake today after late night and early morning in D8...but hey thats why we get the BIG BUCKS.....

WOD:
I recyled an old WOD that I did before to compare:

10 minutes of working muscle ups...needed this after the OPT challenge...thye kinda got the best of me...
Clean and Jerk 3,3,3,2,2 with 2 minute rest between sets
Weighted Chin Ups 3,3,3,3 with 2 minute rest between

Results:
Muscle Ups went good I got a few in on each set of rings...for some reason I really struggled on the black rings....

A:115,135,145,155,160
B: 35,40,53,63

Last time my results were:
115,115,125,125,135
35,53,61,61

On the C&J the last time I worked more on form...but it was still heavy....I impressed myself today getting the 160 up at the end....On the wtd chin ups to days were unbroken last time I had to stop and restart...very happy with today...

I played with the 3 POOD....WOW what a beast....should be fun to work with...kinda like swinging Bob by his ankles....

Tuesday Jan 24 2012

So I get to the DA BOX and for some unknown reason I agree to do Jeff's WOD with him...One would think after runninng the Readiness test with him I would steer clear....oh well always up for a good challenege...

WOD:  5 sets with 3 minute rest between sets

40 Double Unders (120 singles which I did)
20 Hand release push ups
10 KBS w/2 pood

Results:
1:40
1:31
1:38
1:39
1:45

WOW that was fun....yeah fun......

Monday Jan 23 2012

Freash new week feeling good...lots of good energy at the DA BOX today....

Todays WOD:

A: Front Squat @ 20X1 6,4,2 rest 2:30 between sets
B: Practice Pistols for 5 minutes

Then
3 sets at 97%...not 100% ....97%

Row 250m
5 Handstand Push Ups
5 Wall Balz
Rest is same as work

A: 165(6), 185(4), 200(2)
B: Pistol Practice was good again....from the box able to complete a few each leg...little shaky but getting better.

Then:
1:24
1:20
1:25
AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH it hurts!!!!!!!!!!!!!!!

Results last time:
1:27
1:26
1:27
TAKE THAT>>>>BAMMMMMM

Friday Jan 20, 2012

Nice early start at the DA BOX ready to go....

Todays WOD:

A: Deadlift from 4" block at 22X1 6,4,4,2,2 rest 2:30
B: Back extentions w/14# med ball  21X1; 6-8 unbroken rest 1 min x 4
C: KBS ladder w 2 pood  AMRAP

Results:
A: 245, 265, 265, 275, 290
B: Complete
C: Made it to 11 last time I made it to 10

Good day.... lifting from the block is differant  makes the pull longer....last few were tough, but hey so am I!

Thursday January 19, 2012

Ran the readiness test yesterday at SWAT training....Great day...I thought I would be smart and run with Magner since I had to carry him a little bit...thinking he's light shouldn't be too hard....But I didn't think about how fast he runs and how tiring keeping up with him would be.....yeah   it hurt....our time was great and I survived, but man did it suck....anyway todays WOD..

For 50 minutes play with the following:

TGU
Toes 2 rings
Broad Jumps
Anchored Sit ups
Walking Lunges
Back Exts
Ring Rows

went steady for the 50 minutes...this was a good one to have since Magner tried to kill me yesterday!  Got about 10 rds in

Tuesday Jan 17, 2012

Fiesrt day back at the box since the OPT challenge on Saturday...I still feel the effects of it...

Training:
A: Seven Muscle ups clean try to minimize misses
B: Power Clean 3,3,3,2,1 rest 2:30 between sets
C: Push press 3,2,1,3,2,1 rest 2:30 between sets
D: 21 95# Thrusters
     21 Pull Ups
For time...how do you feel?

Results:
A: Fail...my wrists are all still torn up from sat...I tried to tape them but the just ripped open...have to postpone this, but I do need the work so I will get these done...
B: 165,155,155,160,165
C: 115,135,145,125,145,155
D: 3:05
Let myself down with the muscle ups, but I figured no one at the box wanted to muscle ups on bllod covered rings....
Power Cleans wen't good..still a little sore from sat so the weights were moderate  can definatly do more...
Push Press same thing feel like I can go heavier my shoul;ders just weren't there today..

Thrusters and Pull ups..thought I would be faster...I think I was just run down...would like to go at this again....

Monday Jan 16 2012

Ok a little catching up to do...Friday I was at the Da Box and had a nice WOD...it was perfect since Saturday was such a challenge..

Friday:

20 minutes on the Airdyne...last 5 seconds of each minute sprint it out...got thru it no problem legs felt good..

Saturday was a differant story...OPT Construction Challenge # 3

WOD 1:

5,4,3,2,1
155# clean and jerk and muscle up
Time: 18:43....The C&J weren't bad I could have gone heavier....but the muscle ups killed me...need to work on these...once I got the tempo and motion down i could get it...

WOD 2:
Row 2k left over time do double unders (or as I did singles)

Row: 8:05
Singles: 222

WOD 3:
Kettle Bell snatches and burpees 15-12-9
15 Right arm
15 left arm
15 burpees
and so on
I used the 53# kettle bell...impressed myself with this one got thru the hole thing UNBROKEN!!!

Time- 6:43

WOD 4:
12 minute AMRAP
10 Wall Balz
5 toes to bar

Result:
13 rounds

What a day..another great job by everyone there and OPT for putting it together....thanks to all for cheering me on and the support...

Tuesday January 10 2012

Nice morning at Da Box...ready to go

A:  Back Squat @ 20X1 6,4,2 rest 2:30
B: Power Snatch 2,2,2,2 rest 2:30 between sets
C: Prowler Push @ 200#'s 15 seconds rest 45 seconds x 6

Results:
A: 185#,205#,225#
B: 95#, 115#, 115#, 115#
C : Complete

Good day all in all.  Power snatch is something I need to work on....technique is not clean,,Prowler push was something new...interesting...could have pushed more...200# wasn't that bad at all...although I can understand the need for technique as wiegth goes up...

Monday January 9 2011

Nice early morning at Da Box....Everybody was Flying!!!!

WOD

A: Wieghted chin up 10% of Body wieght AMRAP -1 rest 2:30 x 4
B: 15 Kipping Pull Ups rst 1 minute x 3
C: AMRAP Burpees in 15 seconds rest 45 seconds x 4

Results:
A:  20# kettle bell attached...10,8,7,5
B: Complete
C: 5,6,6,6

Good day....seems like I might getting ready for...."FRAN"   Damn It...

Friday Jan 6, 2012

Today was a recovery day from killing Grace yesterday:

A: 30 TGU...not for time
B: 10 minutes on the roller working flexability
C: 15 minutes on the Airdyne in Zone 1

Results:
A: Took my time and did 30 perfect TGU with 35# Kettlebell
B: Felt good
C: Actually got off the Airdyne and wasn't cursing you Coach or the Airdyne...nice change

Thursday Jan 5, 2012

"GRACE"...5:00 flat.........HELL YEA!!!! Stoked at this result...never would have been able to complete this let alone in 5:00....your programming has paid off Coach Thanks!!

Tuesday Jan 3 2012

Another cool  morning at Da Box....cup of joe and ready to go...

Today was a unique day:

For 45 minutes work the following at an easy pace...no hard breathing:

Toes 2 Bar
Wall Balz
GHD
Walking Lunges
Box Jumps
Push Ups

Results:
I started off just doing as many as felt good then moving to the next..I changed up to 10 of each then move on to the next...Coach said to keep moving so I even threw in some New Kids On The Block(NKOTB) dance moves between reps....I looked good!!!...Anyway I got in about 7 rounds of 10 each...it was hard to keep the heart rate down...box jumps were harder at the slow pace...

Monday January 2, 2012

HAPPY NEW YEAR!!!!!!!!!

Nice cool morning at DA BOX and it was packed ...great to see everyone starting the year off right...cup of joe and ready to hit it...

A: Work on Muscle Ups for 10 minutes
B: Clean & Jerk 3,3,2,2,2 rest 2:30 between sets
C: WTD Chin Up 3,3,3,3 rest 2:30

A: Better than last time I did this...able to get a few in...got closer to getting one without false grip...
B: 115,115,125,125,135...did a few with split jerk for the practice...all felt good I could have gone heavier but I wanted to work on good form...
C: 35,53,61,61   these got tough fast..on the last two sets I got two then had to get the last one....thought I could get three straight so went at it twice (61#)

Friday December 30, 2011

Ended up with two days of Front Squats, but hey I had fun...my legs were up to it...

A: Front Squat @ 20X1 6,4,2 rest 2:30 between sets
B: Practice Pistols for 5 minutes

Then:
3 sets at 97%
Row 250m
5 HSPU
5 Wall Balz
rest time equals work time

Results
A: 145,155, 165
B: This was tough haven't done these in a while...worked off a box (thanks Jose) and wa able to get one each leg..

Then:
1:27, 1:26 , 1:27 

I like how consistant I was able to stay...my legs were tired, but the rest time was enough to recover..tried to stay active to avoid any build up in my legs....