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Old 02-17-2011, 11:02 AM   #1
Jon Wolfsthal
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Jon W workout log

one week behind:

Scaled wittman

5 rounds:
10#kettlebell, 15r
20#clean jerk, 10r
24" box jump, 10r

15 minutes
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Old 02-22-2011, 12:10 PM   #2
Jon Wolfsthal
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Re: Jon W workout log

Monday, 2/21/11

clean and jerk
1-1-1-1-1-1-1
135#
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Old 02-22-2011, 12:11 PM   #3
Jon Wolfsthal
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Re: Jon W workout log

Tuesday
2/22/11
AMRAP 12 minutes
1 Pull up
4 Push Ups
7 Squats

17 reps and spent
44M/5'6"/176
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Old 02-26-2011, 08:07 PM   #4
Jon Wolfsthal
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Re: Jon W workout log

5.5 mile run
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Old 02-27-2011, 09:21 AM   #5
Jon Wolfsthal
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Re: Jon W workout log

buy in - 1 mile at 9/hour
15-12-9 reps with #20
sumo lift
sumo squat
20-10 sit up/push up
cash out - stretch
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Old 02-28-2011, 03:03 PM   #6
Jon Wolfsthal
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Re: Jon W workout log

deadlift 3-3-3-3-3
buy in - stretch and jump rope
125-145-165-175-205
cash out
jump rope and stretch

bad on the lower back, need to find an alt to deadlift
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Old 03-03-2011, 12:52 PM   #7
Jon Wolfsthal
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Re: Jon W workout log

2 mile warm up

3xs
run 400m
35#snatch squat
9 HTPU (progressives)
12:39

crushed it.
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Old 03-04-2011, 01:51 PM   #8
Jon Wolfsthal
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Re: Jon W workout log

ran 3 miles at 9min/per
2x10 back squats with 105#
10 pull ups
20 sit ups
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Old 03-07-2011, 08:39 PM   #9
Jon Wolfsthal
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Re: Jon W workout log

buy in
stretching
10 minute run =1.1 miles
WOD
shoulder press 3-3-3-3-3-3-3
115-85-85-85-95-85-85
20 dips
cash out
20 minute run = 2.3 miles
stretch
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Old 03-08-2011, 02:17 PM   #10
Jon Wolfsthal
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Re: Jon W workout log

stretch:

best time for 4 reps:
could only handle 3 of 4
3 muscle up subs: 9 pull ups/9 dips
105# deadlifts - back felt good
30 walk squats
11:39
stretch
25 sit ups
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