Friday, September 9th, 2011 - It's been busy

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