7/19/13

Back is still real tight and not 100% but I'm going to give this one a whirl:

For time:

1mi Run

100 HR Push-ups

100 KB Swings, 55#

1mi Run

Time:

First mile - 7:41

Done hr push ups - 14:00

Done KBS - 22:10

Finished 2nd mile (total): 31:19

Massive hill for first half mile of each run. Forgot it was hand release for first 60 push ups. Did KBS 20 then all 10s. KBS were harder than I thought. Lunges aren't there. 95 degrees doesn't help things.

30 min z1 paddle board

1/29/13 AM

AM
A. Jerk Drills – Split Press 5 x 5 (light) 95
Jerk Balance 5 x 5 (light) 95

B. Clean & Jerk – 5 x 1 (80% of 1RM)
210

C. Snatch – 5 x 1 (80% of 1RM)
165

D. Snatch Grip Dead-lift – 3 x 2 (100% of 1RM); use straps (WoW Only)
205

+
Run 1mi @ 85% effort (faster than Z1)
Ran "800" course 2x in 5:23

Rest 2min

5 Rounds for time of:
200m Run (out and back)
25 UB Wall Ball – 24# to 10’
Time: 11:23 (all UB)
Rest 2min

Run 1mi @ FASTER THAN 1st MILE
Ran "800" course 2x for 6:52

8/15/12

Part 1
CONDITIONING:
1mi Run @ Bailey Middle School – max speed
Time: 5:53

Part 2
STRENGTH:
Weighted Pull-up 4 x 5 @ 74%
4x75, 3x70, 5x55x2

BB Bent-over Row 4 x 8 – all sets heavy
135, 185x3

Step-up 3 x 4/leg – same as last week
135