Deadlifts 3x3x3 345lbs, 355lbs and 355lbs Metcon 5 rounds 7 reps 195lbs deadlift 7 1.5 pood kettle bell swings 7 burpees. for time 4:35 this felt like hell after. I couldnt breathe and couldnt move. Brian beat my 2 seconds and it was a great race. I did all but the last set of deadlifts [...]
Archive for October, 2010
One of my better days…
Posted: October 29, 2010 in UncategorizedTags: Burpees, Dead Lift, kettle bell swings, Rx'd
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Shoulders and Double Unders
Posted: October 28, 2010 in UncategorizedTags: jump rope (du), Pull Ups, Push Press, Shoulder Press
Still can not do double unders. This is getting frustrating…. On a good note pull-ups are getting stronger again.. Was able to do all the recon ron pull-ups strict.. 7-6-5-4-4. Handstands are getting closer, the work on hand stand push ups has definitely helped. Have been doing capacity building on these, and feel it is [...]
5 Rounds Max Reps Bench Press, Bodyweight Max Reps Pull-ups weight 185lbs Round 1 = 15 / 14 Round 2 = 13 / 13 Round 3 = 10 / 12 Round 4 = 9 / 12 round 5 = 8/14 Total = 120
Deadlifts are my friends
Posted: October 20, 2010 in UncategorizedTags: Dead Lift, Push Ups, Running
5×2 Skin the Cats and 30 pull-ups 5 Rounds: 5 Deadlift (275/185) 20 Push Ups Run 400m 225lbs 14:57
The met-con it self wasn’t lousy, just my performance in it was. I have been sick for about 4 days, but still not an excuse for this bad of a performance. 4 Rounds: 1 Minute AMRAP DB Hang Squat Cleans (35/25) 1 Minute AMRAP DB Push Press 1 Minute Rest Used 30lbs dumbells and total [...]
For Time: Row 1k – 3:31 Rest Row 750m – 2:52 Rest Row 500m – 1:47 Rest Row 250m - ;47 This was miserable. I stopped multiple times during the rows. It was a piss pour mental performance. Thanks to Dave O for making me finish each row. WIthout him i would have quit during [...]
305lbs , 315lbs and oh yeah 325lbs
Posted: October 12, 2010 in UncategorizedTags: Back Squats, PR, Push Ups, Sit Ups
Today was a 1 rep max test of back squat, It was a good good day. first pr 315 lbs then beat it and got 325lbs (watching silent assasin rep out 337.5 was amazing) Thanks to Ryan P for the perfect warm up, Zack, Joe, Dave O and Chris K and all the others who [...]
Muscle Up Practice Accumulate 15 Muscle Ups or Muscle Up Progressions After the weekend shoulder destroyers I did pull-ups. 4 pull-ups on the minute for 15 minute. 60 pull-ups never felt so good. 4 x 800m Runs 2:51 2:58 2:56 2:57
“Freddy’s Revenge” 5 Rounds: 5 Shoulder to Overhead (185/125) 10 Burpees 7:36 145lbs.. Thrusters and thrusters and more thrusters 5 Rounds: 10 Thruster (135/95) 400m Run 115lbs thrusters – 16:xx Friday Night Fun AMRAP 10 Minutes 15 Power Snatch (75/55) 10 Ring Push Ups 65lbs – 7:05
