The week of Sept 10!

9/11/12

Tabata bent over rows (w/2x25lb dbs)

Tabata push ups...

Tabata bent over rows (w/2x25lb dbs)

16/12/11/10/10/8/7/7  Low = 7, total = 81

7/7/6/7/5/6/6/6 Low = 5, total = 56

12/10/11/10/7/10/9/10/10 Low = 7 Total = 89

9/14/12

Amrap 10

25 situps
15 mountain climbers
5 tuck jumps

5 rounds at the buzzer

DB shoulder press 3 round max

3x40, 2x45 (f1)

9/15/12

Squats:

Squats

2x195x2

WOD

5 Rounds

10 Good Mornings @65#
100m Back Rack carry@ 65#

7:29


9/16/12

Shoulder Press 10x95x2, got all rounds

Deadlift:

170x10

Wod

EMOM for 10

1 shoulder press @ 80#
5 pushups
1 forward roll

All rounds

Catch up, week 27

Gonna stack some stuff here...

Tuesday

1:00 triangle pose
1:00 happy baby
10 Bulgarian split squats
1:00 triangle pose
1:00 happy baby

Wod:
6x amrap in 3 minutes
5 squats
10 Burpees
5 push ups
Rest 30 seconds

8 rounds plus 4 burpees..

Skill: 5:00 accumulative plank hold

Saturday-

Buy in:
1:00 bottom of squat hold
10 squats
1:00 happy baby
10 goodmornings 45# bar
1:00 pigeon pose

Strength:
Back squat 195x3

10x95
5x115
5x135
3x155
3x175
3x195--DNF

Got up to 3x 175 and MAN I wasn't feeling it.  Everything felt heavy and it seemed like I couldn't get in the groove. And back got a bit hinky on my last rep of 175, so since my head wasn't in it, I just bagged the top set

Wod:
Amrap in 10
3 hang power cleans 35# Db
6 push presses
9 second overhead hold

9 rounds + 3 seconds...10 rounds in 10:10


Sunday-

Buy in:
1:00 happy baby
1:00 pigeon pose
10 Bulgarian split squats
1:00 bottom of squat hold
1:00 triangle pose

Strength:
Deadlift 205x3

10x95
7x115
5x135
1x145
1x155
3x165
3x185
3x205

Wod:
100 handstand rocks
100 sit ups

Ow.  Just ow.

11:54 (6:22.5/5:32)

MIle run and all that jazz....

Sunday-

Buy in:
Accumulate 15 minutes on a lacrosse ball

Wod:
1 mile run

7:05

Not my greatest effort, but I'll take it....

1:46/1:53/1:46/1:38

Mighta been sub 7 if I shoulda coulda woulda kept lap two where it was supposed to be.

Also, if I'd have eaten more pain, and kept the other laps to 1:40 or so.....

Skill: focus on pulling with the hamstring, leaning forward instead of reaching with the foot out front.

Cash out:
1:00 happy baby
1:00 hamstring flossing
1:00 triangle pose
1:00 lacrosse ball in calves
1:00 barbell tricep mash
1:00 lacrosse ball in traps

Saturday! Deads and Presses! And planks! And junk!

Saturday-

Buy in:
1:00 happy baby
1:00 hamstring flossing
10 bulgarian split squats
1:00 foam roll hamstrings
1:00 foam roll back

Strength: (missed Thurs' wod..., put shoulder press in today because it doesn't mess with anything)

Shoulder press 2 sets of 2 at 105#

10-7-5-3-2-2

45, 55, 65, 85, 105, 105

Deadlift 165X10

10-5-5-5-5-10

Did 95, 115, 125, 145, 155, 165

Wod:

Tabatta plank hold

5 rounds
30 sit ups
15 double unders

Tabatta plank hold

Time for Tabatas: 4 min each (8 min) Time for wod in the middle 12:42.

That was unpleasant...

Squats and stuff...

Buy in:
1:00 happy baby
1:00 hamstring flossing
1:00 Samson stretch
10 Bulgarian Split Squats

Strength:
Backsquat

100X10
120x5
130x5
150x3
170x3
190x3

Wod:
Emom for 20 minutes
4 Bulgarian split squats each leg
1 hspu attempt

Was running short on time: did a EMOM for 10.  Went from 2x15lb plates and abmat to 2x15 and 25lb plate + abmat during wod...

Skill: 125 sit ups

Cash out:
1:00 bottom of squat hold
1:00 hamstring flossing
1:00 lacrosse ball in traps

Tuesday's Wod, Wed!

Am off a day...

Tuesday- (Did this Wed.)

Buy In:
500 m row
1:00 happy baby
1:00 birds of paradise
1:00 pigeon pose
10 squats
1:00 foam roll back

Wod: 15 minute amrap
10 hang power cleans 80# barbell
Empty Prowler push 150 m

About 4 rounds...15 min ended when I was coming back from the last prowler push...which sucked by the way.  So did the first one.

Skill work:
10 Handstand push up attempts

hahahahaha