Melanie's workout log

[Melanie Lane]

10/25/10
Back Squat peak set of 1 -- 105lbs

Met Con
3 rounds of 200m run and 40 DU's (10min max)
did DU attempts, completed 1 round + 30 attempts

10/26/10
Supinated pull-up peak set of 1 -- Micro band

Met Con
1 min pull-ups mini band (4)
1 min pull-ups light band (8)
1 min pull-ups average band (11)
1 min row (10 cals)

[Greg Privitera]

Hi Melanie....so close to your first pull-up!

[Melanie Lane]

10/28/10
CNS Recharge
5 rounds - 30 seconds each of broad jumps, medball chest pass, vertical jump, medball slams, squat jumps, power strokes on erg, rest

10/29/10
broad jump -- 77.5 inches
sum deadlift peak set of 1 -- 155 lbs
tabata kettle bell swings 20lbs, 93 reps

[Erin Davidson]

What Greg said! That micro band is practically NO help! Keep it up!

[Melanie Lane]

10/29/10
rest

10/30/10
Met Con
21-15-9 Deadlift/OHS
75lbs/PVC
7:00

This was really hard bc I was still sore from deadlifting on thrusday.

10/31/10
10 rounds of clean and jerk, 5 pull-ups, 10 push-ups, 15 squats as a team with Todd (5 rounds each)
55lbs, light band, light band + mini band
11:17

Practiced jumprope. Got 0 DU's but did 100 unbroken singles.

[Melanie Lane]

11/01/10
Warm Up: kettlebell swings

Strength: jump squats with kettlebell
6 sets of 6
1 pood

Met Con:
5 rounds: 10 kettlebell swings, 20 lunges with kettlebell
1 pood 9:18

Practiced jump rope - got 100 single unders unbroken

[Melanie Lane]

11/02/10
Warm Up: turkish get ups
2 per side, 18 lbs

Strength: kettlebell press
5 sets of 6, 20lbs

Met Con:
10-20-30-20-10
push ups, DU's
substituted knee push ups and 2x single unders
8:56 (i think)

[Melanie Lane]

11/03/10
Warm Up:
KB swing, 3 rounds of 10, 1 pood

Strength:
broad jumps, 4 rounds of 6

Met Con:
AMRAP 20 mins
5 renegade rows, 10 floor press, 15 squats
13 rounds + 16 presses, 12lbs

[Melanie Lane]

11/04/10
Skill work:
handstands (those are kinda scary)

Strength:
med ball throws, 6 sets of 6

Met Con:
10-9-...-1
kb front squat, burpees
9:45, 18 lbs each hand

i was pretty tired and sore yesterday. i probably just should have taken a rest day.

[Melanie Lane]

11/06/10
running school
4x 400m tabata
3:15, 2:48, 2:41, 2:37