Corey Franklins training to be more gooder

[Corey Franklin]

8/16/10
Speed Power course
deadlift 195#
clean jerk 115
snatch 65
5 increasing box jumps
4 ball jumps increasing weight
5 knees to bar
3 rounds
57:22....47:00....44:00

Corey

[Corey Franklin]

Drop in to Crossfit Progression in Rochester MN
Great place and really fun team workout!!!
Team WOD
team of 5
100 cal row
10 rope climbs
400 squats
10 wall to wall runs with two 20 pounds med balls
400 jump rope skips
10 group burpees

31:19

[Corey Franklin]

8/31/10
5 Rounds with 95#
12 DL
9 hang cleans
6 push jerks
then core training cashout
30 ring knees to chest
30 back extensions
15 body saws
5min plank floor drills

Corey

[Corey Franklin]

9/2/10
"300"

25 pullups green band
50 deadlifts 135#
50 push ups
50 box jumps
50 floor wipers 65#
50 KB cleans 35#
25 pull ups black band

really cant beleive I didnt have lunch with pukey today, this kicked my butt!
24:24

Corey

[Corey Franklin]

9/3/10
3 rounds for time
30 knees to elbows
21 ground to overhead with a 65# barbell mix of power snatches and cleans and jerks.

16:41


Corey

[Corey Franklin]

10/5/10
wow what a month..lots of excuses and and few runs.
four states and two continents later back in the gym today and it hurt

warm up
800m run
10 thrusters
10 pullups
10 kb swings

core work
40 ghd back extentions
20 ring body saws
20 k2c on rings
30 floor wipers 85 lbs

wod
3 rounds for time
10 clean jerk
200 run
6:30

Corey

[Corey Franklin]

10/6/10

Fran
sweet jebus even with assisted pullups I was dying.
the biggest loss over the off time is pullups ouch!
feel sore but awesome today!

10:11

Corey

[Corey Franklin]

completely spaced on on posting Thursday and Fridays workout?

Today 10/12/10
3x4
Front squat 95 95 95 95

back squat 105 105 105 105

wod
250 meter row
15 knees to elbows
250 meter row
15 ring push ups
250 meter row
15 20lbs ball slams

6:17

Corey

[Corey Franklin]

Wednesday, Oct 13, 2010
Warmup
800m build-up run
10 Thrusters
10 Squats
10 Ring fly/row
10 one arm KB swing
15 Ring K2C/push up

WOD
4 rounds for weight and form

Clean to the rack
1 x shoulder press
2 x push press
3 x jerk
4 x thrusters
5 x front squat

+
500 meter row
20 wall balls
10 burpees
20 ball slams
500 meter row
7:11

[Corey Franklin]

Monday, Oct 18, 2010

Warmup

800m build-up run

10 SDHP
10 Push ups
10 Wall Ball
3 Sets of 5 light DL


Training

Deadlift:

Warm up, then do 10 single pulls at
about 80-90% with 1 min between pulls


WOD

Airdyne Sprints

3 - 5 sets
7 - 10 sec
50 secs