9/9/11
Double Day
7 sets:
3 heavy hang power clean TnG
10 burpees AFAP
Run 150 m @ 90-95%
rest walk 5 min b/t sets
135lbs / 60 seconds
145 / 1:05
155 / 1:15
160 / 1:31
145 / 1:15
Ran out of time to do sets 6&7. Took the kids to the park.
4 hours later
for time:
50 box jumps - 30/24"
Row 400 m
50 KBS - 2/1.5 pd
Row 400 m
50 Double Unders
12:16 - used 1.5p kb. I don't have a 2pood
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09/08/11
Daughter's first day of preschool, then the rest of the day at the firehouse.
Press 3x5 (second time this week pressing)
100lbs,100lbs, 100lbs
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9/6/11
A. Front Squat @ 30X0; 4,4,3,3,2; rest 5 min
B. 25 COVP chin ups unbroken; rest 3 min x 4
A. 185, 195, 205, 215, 235
felt very strong in the squat today. Lost the tempo on the last set.
B. Unbroken, rest unbroken
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9/5/11
Back Squat 5x5
205, 205, 205, 205, 205 - ass to ankles (never squatted this low before. These were exhausting)
Standing Press 5x5
95,95,95,95,95
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9/3/11
part 1:
In 10 min build to a 1RM in the thruster
rest 5 min
part 2:
In 10 min as many rounds of:
7 HSPU
7 hang squat clean - 155#/105#
rest 5 min
part 3:
In 10 min:
AMRAP Double Unders
Hosting my daughter's bday party. Only had time for the Max effort thruster
185lbs x 1
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9/1/11
A. Front Squat - 3 x 3 @ 80%; rest 2 min
B. 5,10,15,10,5,10,15,10,5 COVP Chin Ups; rest 30 sec b/t sets
C. Tabata Sit Up - no abmat, anchored, hands at temples - total divided by 8 is score
A. 205,205,205 - this felt pretty easy
B. 5,10,15,10,5 - unbroken...shut it down. Felt a rip coming on
C. 86 total situps - score 10.75
