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JT - Way to go!!!

3/5
WU: Row 1km; wall facing squats X3X10; halos 25, 35 X20
Workout:
KB C&P ladders 35# 5X(1-3) 60 reps
KB swings X5:00 110 reps
Weighted pull-ups ladder (+21) 1X(1-5) 15 reps

Ran short of time for the pull-up portion of the workout.

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3/6 Bike trainer X 30:00

3/7
WU: Row 1km; t-spine mobility; wall facing squats X3X10; halos 25, 35 X20
Workout:
KB C&P 35# 5X(1-4) 100 reps
KB swings 35# X7:00 142 reps
Weighted pull-up ladder (+21) 3X(1-5) 45 reps

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Saturday March 8, 2014

Goblet squat and pass through warmup.
30 double under buy-in (2:16, this was ugly)

Oly practice (I stank, thank god the meet was last Saturday not today)
Snatches to 135#.
C&J to 135#.
I really didn't have it today.

30 double under cash-out (1:14, much better)

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3/8
WU: Row 1km; hip and t-spine mobility; halos 25, 35X20; wall facing squats X3X10
WOD:
2 rounds
KB cleans 45# X10
KB snatches 45# X10
TGU 45# X2
KB swings 45# X10

It was amazing to me how much heavier the 45# KB feels compared to the 35 pounder. Yow!

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@Alden, yes those kb get heavy fast.

Sunday March 9, 2014

Good to be back at the Shed 'o Pain!

goblet squat, pass through, air squat warmup

1x95# OHS
1xC2B (just had to prove I could do both)

Half hour doing step ups onto a 12" box carrying 10# in each hand and carrying 10# in may pack (training for Peru).

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great work as usual guys

friday

14:2 modified

just finished my last rep of the 3 rd round when the clock rolled over to the start of 4th round

95lb zerker squat
40lb dbell bench press

saturday

5000m row.....20:37

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[B]WU:[/B]
400m run
100 SUs
10 Pull Ups
10 Leg Swings (each leg, both directions)
10 Air Squats
10 push ups
20 AbMat Sit Ups
5 DUs
45#Presses
3X7 rower pulls
10 PVC Pass throws (High & Low)
Mobility work

[B]WOD:[/B]
Open 14.1
0 to 3 Min:
2 rounds:
10 65# OHS
10 Pull Ups
3 to 6 Min:
2 rounds:
12 65# OHS
12 Pull Ups

64 reps

[I]Started at 1 & barely got the 1st round done in 2 mins (at the 3 min mark!) I finished the 2 rounds after 3 min and was barely able to get the nest round done after 6 min! The OHS were easy but the Pull Ups were killers...[/I]

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3/10

Nice work, everyone!

WU: Row 1km; goblet squats 35#X2X10; halos 35# X20
Workout:
KB C&P ladders 35# X3X(1-4) 60 reps
KB snatches 35# X6:00 70 reps
Weighted pull-up ladders (+27#) 3X(1-5) 45 reps

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Monday

Farmers Bar Deadlift: 1RM *standing on mats 424 lbs

Front Squats (zercher): 3x8 185 lbs

GH Raise: 3xRM 4,4,3

Sumo Deads: 3x8 185lbs

Band Good Mornings: 100 *one down one forward


started with 2 average green bands ended up switching to a black and green after 2 tries

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Down in Rocky Point, Mexico for the week. Worked out in the resort gym.

After warm up and stretching, 5X5 dumbell press: 45, 50, 60, 70,80.

5 minute AMRAP: 50 db swings X10, pushups X10, air squats X15.
6R+10 swings+10 pu+2 squats.

Personal challenge of 30 DU tries, got 2 today.