WOD

20110425

Squat
1-1-1-1-1-1-1
125-145-165(F)-155-145

AMRAP 10 Minutes
5 Ring Dips (used red band - switched to 2 red bands for round 3, but all other rounds used just one!)
10 KB Swings (70/53) (Did 35# due to I'm wrecked from saturday's race)
15 Sit-ups

6 rounds plus 5 dips/4 swings in 10 minutes

WOD

20110421

Hang Squat Snatch

2-2-2-2-2
Coach (Chad) wanted us to focus on getting under the bar fast vs power snatching and then squatting (which I'm guilty of normally), so I stayed light. Did 25# for a few sets then 30#...and miraculously I got under that damn bar FAST! Wicked happy about it. I can power snatch 65#...and I should be able to squat snatch more than that, but until I get the fear of going under the bar outta my head, ain't gonna happen.

4 Rounds
3 Power Cleans (185/125) (I did 65#, seeing as how 85# is my 1 RM for power cleans)
6 Burpees
9 Chest to Bar Pullups (I did kipping pullups - not CTB - unassisted first two rounds. Last two rounds, used purple band.)
Rest 1 Minute

Total time: 8:21

WOD

20110420

Press

3-3-3-3-3
65-65(F on 3rd rep)-60-60-60 (I think I did one or two more 3 rep sets at 60)

AMRAP 10 Minutes
5 Toes to Bar I did "knees to almost elbows"
10 Push-ups I did them on my knees
15 Sumo Deadlift Highpull (95/65) I did 55#

I finished 5 rounds in 10 minutes.

WOD

20110418
Front Squat

2-2-2-2-2 (At 1RM Squat Clean Weight)
115-115-115-125-125 (and these are not my squat clean 1RM...I can't squat clean more than 85# - all in my head)

3 Rounds
10 Squat (205/135) I did 95#
400m Run
Total time 10:09

WOD

20110414

Deadlift
3-3-3
165-165-165

3 Rounds
10 Deadlifts (225/155)
10 Bastards

I did the the "pack" version, which was 115# deadlift and 8 reps instead of 10 each round.

Time 4:19 - and jumping over a barbell after all them damn deadlifts...and deadlifting more...SUCKS!

WOD

20110413

Press

5-5-5
60-60-60

AMRAP 7 Minutes
10 Thrusters (65/45) I used 45#
15 Box Jumps (24/20) Started w/ 5 45# plates, went to 4 for every round after the first.

5 rounds, 7 thrusters

WOD

20110411

Squat

3-3-3-3-3
125-125-135-135-135

3 Rounds
5 Weighted Pull-ups (Heaviest weight you can do unbroken - I did body weight - no extra weight - and kipped...all unbroken!)
200m Row Rows were :42; :43; :44

WOD

20110410

3 Rounds
Run 400m
21 KB Swing (70/53) (I used 35# but all sets were unbroken, so I probably coulda gone a little higher. Coach said 1st round should be unbroken, but may need to break the second and third)
21 Push-ups (I did mine on my knees. Broken into sets of 2-5. I hate pushups)

Time 11:44

WOD

20110407

Power Clean

2-2-2-2-2
75-75-75-85(f)-75-80(1 rep only)

7 Minute AMRAP
15 Wallball (14/8) I used 8#
15 Jumping Pull-ups
5 rounds total in 7 minutes

WOD

20110406

Jerk (Split or Push)

1-1-1-1-1-1-1
Did SJs - 65-75-85-95-95-105(F)-100(PR) Failed at 105 - was all in my head.
3 Rounds
20 KB Swings (70/53) I used 35#
20 KB Lunges (10 Each Leg)
Hold the KB however you like for the lunges.
Time 5:42

WOD

20110404

Squat

5-5-5
115-115-115

3 Rounds
10 Squat (65% of that day’s 5RM) - I used 55#
10 Strict Pull-ups I used black band first round and black/red second half of 2nd round and last round...
10 Burpees

Also - I scaled to 8 reps each for "the pack"

WOD

20110403

Backyard Burn #4...Fountainhead.

I was supposed to run 10 miles, but quit at 5. Yes, I quit. I was tired...feet hurt...I coulda done it. I just didn't want to.

http://connect.garmin.com/activity/77483215

Ukrops 10K in Richmond

http://connect.garmin.com/activity/76780008

Average moving pace 7:52! This is a PR!