5/7/15

A) 3 Pause Clean Grip Deadlift (1" Off Ground, Below Knee, Above Knee): @31P1 Tempo, 3,3,3,3,3; Rest 2min (90% Of Clean 1RM, Release & Reset @ Bottom Of Each Rep)

240 no prob

B) KB 1arm Deficit Deadlift: 8" Deficit, 4 X 4-5 Ea Arm; Rest 60sec B/T Arms (Mod To Mod-Heavy)

96#

C) Stability Disc Rings Assisted Shrimp Squats: @3121 Tempo, 3 X 10-12 Ea Leg; Rest 60sec B/T Legs

Good stuff. Left leg harder

D) Strict Towel-Grip Pull-Ups: @21x1 Tempo, 4 X 10; Rest As Needed To Complete As Rx'd

6,4 then 6,2,2 then 6,2,2 then 6,2,2 rest 10 sec btw breaks

E) ABwheel Roll-Out: Accumulate 30 Total Reps (Slow, Controlled)

7:16

5/5/15

A) KB Goblet Squat (barefoot): @5052 tempo, 5 x 5; rest 2min (heavy across, focus on heel contact, & brace b/t every rep)

53#, by end felt it in low back and mortise joint where tibia was trying to rotate on talus

B) KB 1arm Shoulder Press x5 + KB Windmill x5: 5 sets of the complex ea arm; rest 60sec b/t arms (moderate, position focus)

17#

C) KB Bottoms-up Overhead Carry: 5 x 50m ea arm; rest as needed b/t arms

Did it but I don't think I'm ready for this. Can't lock out elbows and keep ribs down. Hyper extending low back, jutting chin out.

D) KB 1arm Elbowing Chinese Row @: @31x1 tempo, 5 x 8-10 ea arm; rest 60sec b/t arms

35#, good stuff. Takes focus to hit right spot

5/4/15

Kb windmill 20#

8,8 each arm

Slamball windmill 20#

8,8 each arm

Left hand was better in both variations

TGU with 35# each arm

3,3

Punch up with left hand is worse but lunge rom is better on left

Push Press

5x95

3x135

2x155

1x185

1x195

1x205

1x215

1x225 missed

12 min Amrap

6 strict hspu

12 kbs 55#

30 dus

Total: 6+3

Only broke 2x on dus in the whole workout. 

Hspu were 6,6, then 3,3, then 3,1,1,1 then 2,1,1,1,1 then singles

5/2/15

Partner wod at RSC

Ad for cals: 50,40,30,20,10

35# goblet squats

50: 3:16 at 214 pace

100 goblet squats (GS)

40: 2:30 at 220 pace

86 GS

30: 1:50 at 225 pace

60 GS

20: 1:17 at 230 pace

45 GS

10: 0:20 at 504 pace

17 GS

Total: 

9:13

308 GS 

4/30/15 bike

Road 12 miles to work

Time: 42:05

Avg hr 150, peak 167, cals 775, rec 36

Road 12 miles home

Time: 43:49

Avg hr 132, peak 164, cals 628, rec 27

4/30/15

Sure Fire drop in

Made up the workout

Ad warm up

Dl 135x10, 135x10, 185x12, 235x5, 285x5, 285x5

Bj 24": 5,5,5,5,5,5

Pu: 7,6,10

Just fooling around. I need programming.

Modified Christine 

3 rft

400m run

12 dl 190

21 Bj 24"

Time: 10:49

Avg hr 165, max 174, cal 216, rec 36

First time touching weights in like 2 weeks.

4/27/15

15min row

2:30 z1

10min of

30sec 50%

30sec 75%

2:30 z1