The Road

[James C O'Brien]

TUESDAY 5-26-09

Physical Destruction Day 1: 100 Burpee Walking Lunges for Time
Time: 16:58

THUSDAY 5-28-09

Destruction Day 2: 2 rounds, with 1 minute rest in between rounds, for max score


1 minute of rowing, max calories
2 minutes of sandbag thrusters, max reps
3 minutes of ab wheel rollouts, max reps

I forgot to log my best, but I think it was 22 16 16

SUNDAY 5-31-09

Destruction Day 3: "Kelly" 3 Rounds

Run 400m
30 Box jumps (12in)
30 thrusters (50lbs)
Time: 26:45

TUESDAY 6-2-09

Destruction Day 4: "Erin"

Split Clean 15 reps (50lbs sand bag)
21 pull-ups (jump)
20 min cap: I finished 3 rounds, 15 split cleans, 7 pull-ups (jump) [/FONT]

[James C O'Brien]

WEDNESDAY 6-3-09

Destruction Day 5: Overhead squats. 6 sets of 5 reps

45x5, (65x5)x2, 75x5, (80x5)x2

Felt good with the form and motion, but it was awkward at first.
The bar tended to move forward when I was tired and when I added more weight, but overall it felt good.

[James C O'Brien]

THUSDAY 6-4-09

Destruction Day 6:

800m run (+stairs at CFCC)
40 L-raises
800m run
40 strict pullups (skinny blue band)
800m run
25 kipping pullups(band), 15 jumping pulllups.

time: 36:26

the goal was to finish with 40 kipping pullups but i struggled a lot towards the end. i also substituted the L-raises for the L-pullups.

[James C O'Brien]

TUESDAY 6-9-09

Destruction Day 7: Power Cleans 3-3-3-3-3

45x5
65x5
65x3
85x3
95x3
105x3
115x3

[James C O'Brien]

THURSDAY 6-11-09

Destruction Day 8: Heavy Back Squat

45x5
95x5
115x5
115x5
115x5
125x5

[James C O'Brien]

FRIDAY 6-12-09

PDD 9: AMRAP 20 Mins.

15 cleans (75 sb)
12 ring dips (purple band)
12 ab wheels roll outs (pp)

I finished 3 full rounds and 15 cleans

[Shana Rietta Mccarron]

JIMMY!!!
i found you.

missed you yesterday. it was tough.

[James C O'Brien]

TUESDAY 6-16-09

PDD 10: Run 5k
Time: 27min.

The time is more of an estimate since I didn't have a clock and there were many breaks within the run due to traffic lights etc.. Next time, I should use a stopwatch because we had to judge the minute hand according William Penn himself.

[James C O'Brien]

WEDNESDAY 6-17-09

PPD 11: Mainsite Rest Day / CFCC PR Festival Day

16 Burp/1Min
500 M Row: 2:10.3
Ring PushUps: 10
Body Weight Squats: 108
Handstand: 27s
Kip. PullUps: 7

[James C O'Brien]

THURSDAY 6-18-2009

PDD 12: Hang Power Snatch Technique and Strenght Work

We just worked on form and strength. I was able to do a few sets of the 45lbs. bar but was not good enought with the technique to start using larger weights. I tended to lift too much with my arms. Maybe more weight would force me to use better technique idk.