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5/26 workout

Cathedral Peak with Augie and Sarah Schultz.
4.2 miles, 2,000 feet up and back down
Forgot to turn Garmin on for the way up but here is the way down (WFS): [url]http://connect.garmin.com/activity/319407788[/url]


5/27 WOD
"Murph"
1800m run (1.12 miles)
100 pullups
200 pushups
300 squats
1800m run

47:48 unvested.
Two minutes off my PR but went pretty easy. Pull ups were surprisingly slow, I started with 10, then 5, then 3's, 2's, and 1's the rest of the way. Push ups went well, chest to deck on all of them, and after a starting set of 20, did sets of 5. Squats went OK, sets of 10's and 20's with very short breaks.

Claw

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5/26
125 mile dual sport ride with about 70 miles on dirt. Came home very dirty and very happy. :)

5/27
Yard work, home maintenance and road bike ride. 17.5 miles with about 950' of climbing. Third bike ride of the year and I am way out of shape for the road. Will be adding some trainer work and more rides to get ready for our three day ride through the high country in July.

5/28 Wendler 5/3/1+ week
WU:
Row 1000m
50 straddle hops
Mobility work
Press 45 X10/ 60, 75 X5/ 90 X3
Lift:
Press 115 X5/ 125 X3/ 140 X3
Assist:
Press 75 X5X10
Pull-ups X4X10, then 2
Pull-ups were unbroken sets of ten until the fifth set, then my arms said "I'm done."

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great to see you guys getting out to play.

tonite

12RM goblet squat w/no rest inside set 85lb dbell

100 large green band good mornings 50-25-25

4 RM standing banded plank holds large green band
:48, 1:17, 1:00, :48

4 RM toes to wall
30, 21, 15, 14 very glad when they were over

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[B]27 May
WU:[/B]
100 SUs
5 Pull Ups
10 Push Ups
15 Air Squats
Mobility stuff

[B]WOD:[/B]
"Murph"
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

57:39

[I]Clipped 20 min off of my 2011 attempt. (Of course, that was at least 20 degrees hotter & I was wearing a Vest! :D) My plan was to allow 15 min for each mile and 30 min for the Pull ups, Push Ups, & Air squats. I played with the notion of doing all Pull ups, Push ups, and air squats at once, but the warm up Pull ups told me my shoulder couldn't handle all the repetitive movements. Doing it Cindy style seemed the best route.
Got the 1st mile done in ~9:36, and I wasn't going all out. The Pull ups, Push Ups, & Air squats went fairly well. I was happy I could do all set of 5 Pull Ups straight through. Got them done by ~45 min. (Got help for the last 2 1/2 Cindys from Boddie!!) The last mile was a slog & I finished on my knees, happy that I broke an hour for the WOD! Didn't feel too bad, but I'm getting DOMS in my hammies, lats, & arms![/I]

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05.29.13
Wendler 5/3/1
Month 4, Week 1
Bench Press Day


WARMUP
20 pushups
PVC rollovers

BENCH PRESS
5x150
5x175
7x195

ACCESSORY
Tabata
Close Grip BP w/ Oly bar

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William, great improvement!
John, lovin' the strength work.

Monday: Hike ridgeline behind my house in So. Mt. Park. 1h5m.

Today: Hero workout

1RFT
30 Ghd SITUPS
18 CLEANS @ 155
24 GHD situps
15 cleans
18 GHD
9 cleans
15 GHD
6 cleans
12 GHD
3 cleans.
Rx 17:00.

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5/29 5/3/1+ week
WU:
Row 1000m
Mobility work
Deadlift 45 X10/ 135, 160 X5/ 195 X3
Lift:
Deadlift 240 X5/ 275 X3/ 305 X3 (PR)
Assist:
Deadlift 160 X2X10
T2B X10
WOD:
Hike Mt. Esther Trail. 6.7 miles, 2158' elevation gain, 3 hours roundtrip

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tabata mash up

8 rounds 20 sec on 10 sec off between each movement

calorie row

oblique crunch (switching sides each time)

squats

262 reps

4 x 10 30lb reverse hyper leg raise

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Thanks Pat! Nice work yourself!

[B]WU:[/B]
400m run
Wall Ball Pass/Paleo sit with 3 burpees (Yay! Burpees!!) every time the ball dropped. (Did 9 Burpees! (Yay! Burpees!!))
Wheel barrow walk
Crab walk

[B]WOD:[/B]
Skill:
GHD
3×20 GHD Situps

WOD:
10 to 1
Ring Push Ups
Wallball 20/14
Double Under

Scaled to 3 to 1 single unders & used the 20# wall ball

11:08

[I]This was supposed to be an easy WOD. It was deceptive, especially on the last rounds. I seemed to spend more time moving from eachmovement to the next. Ended up huffing and puffing on the floor![/I]

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5/30
WU:
1 mi dog walk
Row 1000m
Mobility set
Bench 45 X10/ 90, 110 X5/ 135 X3
Lift:
Bench 165 X5/ 185 X3/ 210 X2
Assist:
Bench 110 X5X10
DB rows 52# X5X10