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That's a full Plate Jim, Happy Hunting
2/11
wu 4x10 air squat 4x15 pushup
Reverse Hypers 3x10 @ 70 3x10 @ 120 4x10 @ 140
5 cleans @ 135
snatch press 4@95
front squat 3x6@ 135
O/H squat 2x10 @ 65 6@95

WOD 4 rounds
60 jumprope
15 KB swings @ 55
10 ABmat situp
8;14

Post 3x15 pullups

m/56/180

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[B]2-12[/B]
Workout:
AMRAP 15 minutes
15 pull-ups (band)
30 second plank

I'm so stinking close to my pull-ups but close doesn't count.

[B]2-13[/B]
Clean & Jerk
1-7
75#-85#-90#-95#-100#(pr)-105X-85#

Good strong day.

1 hour flow yoga.

[B]2-14[/B]
Our box isn't having morning/lunch classes through Wednesday so this morning I hit the globo-gym for a good solid upper body strength day.

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2/14 WOD

Hang Squat Clean 1-1-1-1-1-1
115-125-135-135-145-155f
There were some intermediary fails at 135 and 145. At this point, it's mostly mental. I start thinking too much about the weight, then I start pulling with my arms instead of shrugging, and it fails from there.

Followed by:
Wall Ball Ladder (20#/14#)
3 -> 12 -> 3 (Following the squat ladder format)
Done as Rx'd. I was particularly pleased to do all reps legit, including squatting below parallel and ball to 10' mark.

The Claw

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[B]2/11[/B]

"Whitman"

7 Rounds
15 KBS 1.5 Pood
15 Power Cleans @ 95lbs.
15 Box Jumps 24"

As Rxd: 31:03 Very Tough WOD

[B]2/12[/B]

AMRAP in 15 Min

15 CTB Pull ups
30 sec. L-Sits

As Rxd 4 Rounds

[B]2/13[/B]

Clean and Jerk 1x1x1x1x1x1x1

145, 155, 155, 165, 175, 175, 175 followed by

AMRAP in 15 min. of:
30 Wall balls (20lb)
20 Double unders.

3Rounds + 30 wall balls

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Jack nice going on Wittman. I stopped after 5R.

Mobility: hips, hamstrings, and quads.

Strength: Back Squat: 5X255,3X290,1X325,1X365.

Monday 110214

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Record wt for each round.
25, 35, 40,50,55. Next time I'll increase the weight.

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Yeah, that kid with the squat jerks I think was a national schoolage champion.
I can hardly train, for staring at the others sometimes...

[B]02.14.2011-Monday
Weightlifting FDU[/B]
Warmup: Squats, shoulder circles, stretching, pressing, et al
[B]
Snatch Press/OHS[/B]
15kg/3+3
20kg/3+3 - 2
25kg/3+3 - 2
30kg/2+2 - 3
35kg/1+2 - 2
38kg/1+1 - 2 (1 miss)
40kg/1+1 - 4 (miss #2, #3 not low enough)

[B]Split Jerk[/B] from the rack; these weren't hard weight-wise, just need prax, I pressed out one at 46kg and 1 at 50kg
3x2x35kg
2x2x40kg
3x1x43kg
1x1x46kg
4x1x50kg

[B]Press[/B]
4x3x25kg

[B]Lunge[/B]
25kg/5+5 - 5

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1.14.11 Monday night, Motown gym, Valentine's Day

Big hard night.

Warmup
Jump rope practice
PVC bar shoulder stretches
High knees 50 meters
Butt kicks 50 meters
Punter kicks 25 meters
Inchworm pushups 25 meters
Broad jumps 25 meters
Louie Simmons speed training
2x12 squats @ 55% max, for me that was a working weight of 100#
3x5 deadlifts @ 55% max, 115#

WOD, this killed me.
1000 meter row
50 thrusters, 45#
30 pullups, subbed jumping pullups.
Again, this killed me. Dead.
I was the slowest at 14:11.
Went out too hard on the row. Took me several minutes to stop wobbling around and get stable enough to do the thrusters and just broke it down into ten five rep sets. Same with the pullups.
But my recovery when I was done was noticeably quicker. Small victories...I'll take'm!

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after a slothfull sunday due to to much fun the night before back at it.

modified fight gone bad

air squats
back extension
20" box jump
sit ups
lunges

349

just started reading robb wolf's book the paleo solution. great book tons of info that is scary in hell in some reguards.

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2/13
wu
3x10 air squat
2x20 GHD
Reverse hyper 2x10@100 3x10@120 3x10@130
4x10 racked lunge @65
2x10 O/H squat @65
DL 3@225 3@275 3@325

WOD 10 rounds
10 thrusters @ 65
10 24" box jump
20:25

m/56/180

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02.14.11

2 mile walk in the hills w/30 lb weight vest— nice little workout— really like the extended, moderate cardio effect of this in addition to the really high end taxing effects of a Tabata or rowing

02.15.11

Wender 5/3/1 Month 1, Week 1
BP Day

WARM
Run .25 mile
20 PVC Rollovers

BP
5x145
5x170
8x190

CASHOUT
12 dips (clean)
20 reps on crunch thingy at Globo