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Thanks Jim and Steve

7-7-10

5 rounds, each for time of:

20 push-ups
15 kettlebell swings, 1.5 pood
10 jumping squats (drive off heals)
rest 2 minutes
[B]Times 1:07, 1:03, 1:04, 1:01, 0:59[/B]

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[I][B]100708 THURSDAY - - Rest Week Day #3

Warm-up:
[/B][/I]1 mile walk 50# vest
DROM
Arm Circles
Pass Throughs
Body Circles
Trunk Rotations
Harley Kicks
15 Hip Extensions
20 GHD Sit-ups
10 Ring Rows (supine)
10 Dips
15 Squat Therapy
20 D. Us. (or attempts, such as they were)
Samson Stretch
Foam Rolling/Stretching

[I][B]Hamstring Rehab Day #5
[/B][/I]Back Squat: 3 x 25 X 60#

[I][B]Skill Work: [/B][/I]Hang Power Cleans
3 X 10 X 60# (no drop into the squat)
5 X 5 X 60# (with drop)

[I][B]Strength:
[/B][/I]Dead Hang pull-ups unweighted
1 X 9.

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7-8-10 Thursday

My son got his drivers license today! :kicking0:

Back squat: 135 w/u - 225 - 245 - 250 - 255

6 x 2 @ 185

Ran one mile w/40 lb sandbag: 13:03 A pr of sorts. Cut 10 seconds off last run and I was using a bag 10 lb heavier.

All squats were to med ball

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[quote=Bill Houghton;808427]7-8-10 Thursday

My son got his drivers license today! :kicking0:

Back squat: 135 w/u - 225 - 245 - 250 - 255

6 x 2 @ 185

Ran one mile w/40 lb sandbag: 13:03 A pr of sorts. Cut 10 seconds off last run and I was using a bag 10 lb heavier.

All squats were to med ball[/quote]
[B]Bill,

[/B]Props on the DL (driver's license) PR for your son! And Props to you on the BS PR (and of course the run).

Getting used to wearing a weight vest for my warm-up walks. Didn't realize the good those could do!

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Friday 100709

"Johnson"----RIP

Complete as many rounds in 20 minutes as you can of:(Scale)
245 pound Deadlift, 9 reps(235#)
8 Muscle-ups(Progression from kneeling)
155 pound Squat clean, 9 reps(95#)


3 rounds + 7DL. This was a gasser.

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[B]07.08.2010-Thursday REST DAY[/B]
30 Burpees 15# Vest


[B]07.09.2010-Friday[/B]
AM: 30 Burpees 15# Vest

Warmup
[B]Strength: BS[/B]
3x3 90% - 135#
Followed by Box squats & Jerks

no wod, just a tired day....

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[B]100707

WU:
[/B]150single unders

3x10
Air squats
Push ups
Supermans
[B]
WOD:[/B][SIZE=2]
20 reps of 135 pound Back squats,[/SIZE][SIZE=2]
40 Toes to bar, &[/SIZE][SIZE=2]
60 Kettlebell swings, 1.5 pood[/SIZE][SIZE=2]

9:24[/SIZE]

10 wall squats

[I]Started 30 days of 10 wall squats in the morning & [/I]10 at night.

[B]100708[/B]

[B]WU:[/B]
100m run
10 pull ups
10 squats
10 sit ups

100ft
walking lunges
butt kickers
high knees
hip openers
Frankenstein walks

[B]WOD:[/B]
1000m row,
21-15-9 reps of 155# deadlift and Burpees (Yay! Burpees!)

15:44

[B]100709[/B]

[B]WU:[/B]
3X15

overhead PVC squats
sit ups
supermans
pull ups
dips

[B]WOD:[/B]
21, 18, 15, 12, 9, 6, & 3 reps of 65# Front squats & Abmat sit ups

~8:30
[I]
Should've gone heavier.[/I]

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[I][B]100709 FRIDAY - - Rest Week Day #4

[/B][/I]Full day of work today - - so full (no rehab, no skill/strength work, no WOD) rest day....

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7-9-10
5 rounds:

Row 1 k @ 90% effort
rest 4 minutes
[B]Times 3:36, 3:44, 3:40, 3:46, 3:44[/B]

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07.10.2010:
Month 5, Week 1, Wendler 5/3/1, OHS Day

WARMUP—
OHS
5x55
5x65
3x80
Stretch

STRENGTH—
OHS
5x85
5x100
5x110 ([B]F-6[/B])

WOD:
50 Goblet Squats (26 lb. k-bell)
25 pushups with feet on 20" box
3:38