David's log 2012

[David Russell]

Last WOD on 12-19-2011

7 rounds
42 lb sand bag sumo deadlift x 10
Push up x 10

A few hours later...
Two rounds
one mile (8 minutes)
20 seconds of double unders

First day back from being sick, so stayed at 70%.
I've been craving (feinding?) a workout, so it was awesome.

[David Russell]

Mon
ME
Deadlift
170 lb x 5 195 lb x 5 220 lb x 11
Pull-up
35 lb x 5 35 lb x 5 40 lb x 5

Had to bump the weight down for the PUs on sets
2&3 and barely made the last set anyway.
I might still be too high, we'll see.
Didn't make time for metcon today.

[David Russell]

Wed
AM
ME back squat
125 & 150 x 5
160 x 9
ME press
75 & 90 x 5
100 x 9

PM
8 min AMRAP
95 lb thruster x 5
Pull-up x 5
9 rounds
Fun Fran-ish WOD
felt a little nauseous after

[David Russell]

Thu

ME 2:30 between sets
Bench
125, 135 x 5
165 lb x 10
Row
75, 95 x 5
145 x 6 1-2inches off of full ROM
on the last set (bar to sternum)
Deadlift hold
175, 205 x 15 sec
225 x 26 sec

[David Russell]

Sat

ME
Front squat
110 , 125lb x 5
145 x 10
Dip
12.5, 15 x 5
25 x 8

[David Russell]

Sun
2 mile walk/ run
20-60sec run, 2-4min walk
Not a full CNS/sweaty workout, felt good though

[David Russell]

Wed

ME
Back squat
175 lb 5-5-5
Press
115 lb 5-5-5

[David Russell]

*Tue*
Two days late, I forgot

ME
Deadlift
245 5x3 (double overhand)

Pull-up
45 x 5,5,4

[David Russell]

Thu

ME
Bench
175 lb x 5,5,5
205 x 1
Row
115 lb x 5,5,5
145 x 1
Deadlift hold
245 lb 15,15,15sec
325 x 3sec

[David Russell]

Sat

ME
Front squat
165 lb x 5-5-5
225 x 1
Dip
30 x 5-5-5
75 x 1