December 09

12.24
PC 93-103-108-113-118(F)

2 rounds for time:
30 thrusters 33#
30 1 arm db walking lunge 1 pd
30 situps unanchored
30 pullups (blue band on straight bar)
17.50

12.21 FS 1RM
FS 115-125-135-145-155(F)

AMRepsAP in 2 min, rest 4 min between exercises
Ground to OH 93#-17
Box-assist MU- 10
Double unders-78
108

12.18
DL 153x3 173x3 183x3
GM 63x3 73x3 83x3 93x3 103x3

Karen 7:19 8#

12.17
OHS 83x3 93x3 103x3 113x3 123x3(PR)

2 c&j/min for 15 mins- 103#
HARD. but finally the right weight

12.16
WPU 5x3 ...GREEN BAND. terrible. i need to work these some more.

5 rounds for time:
20 steps walking lunge
10 push press 63#
5.27 rxd

12.15
PP 83x3 88x3 93x3 98x3 98x2

3 rounds for time:
20 db snatch (r arm) 20#
20 db snatch (l arm)
20 burpees
9.55 rx'd

12.12
BS 113x5 123x5 133x5
GM 53x5 63x5 83x5

12.10
8 hrs of grappling, striking, takedowns

10!
burpees
db swings 30#
5.52 omg lung burner!

12.9
SP 53x5 58x5 58x5 63x5 63x5

For time:
45 power cleans 83#
45 kte
45 double unders
11.21

12.4
10x100m row
20.8-21.4

12.3
1 arm db shoulder press 3x12
15-20-20

Grace- 30 c&j for time:
6.53 rx'd, nowhere near PR...absolute train wreck for me

12.1
Skill work- unbroken double unders 10,20,30,40,50,40,30,20,10
i got to 30 and then kept getting stuck in the 20's

10 thruster/1 SDHP
9 thruster/2 SDHP
......
2 thruster/9 SDHP
1 thruster/10 SDHP
9.49 rx'd (63#)

11/11/09

11.25
FS 115x5 125x5 125x5
DL 153-173-173x3 173x3 173x3

Annie 7.20 (PR)

11.24-11.19 SICK

11.18
BS 113x5 123x5 128x5
SP 55x5 60x5 60x5
DE DL 123x1x8 (one every 30 sec, focus on bar speed)

8x70-80m sprints, not timed but definitely all out

11.15
Snatch 83(PR), failed at 85
C&J 118 (PR), cleaned 123 several times but failed on jerk.ugh.

500m row- 1.51.9 (PR), last recorded was 2:04 over a year ago but think i pulled about 1:58 doing baseline

11.11
Kelly
5 rounds for time:
400 m run
30 box jumps 20"
30 wallballs 12#
29:46 (PR)

last time was 30:49 with the 8 ft target...booyah.

11/9/09

DL 153x3 173x3 183x3 183x3 183x2

3 rounds for time:
400 m run
15 pullups
5 thrusters (155/100)

Rest 3 min between rds.

83#-3:45 4:04 4:09

Almost all pullups were at least sets of two so I'm getting a little better at connecting them.

11/7/09

Hang Muscle Snatch 5x1 - 63 across the board

Snatch 66x1x2 70x1x2 74x1

Ab work of choice: 20 kte, and then 3 min worth of planks

I've been figuring my snatch percentages off my 1rm for power snatch so realized 74# was PR for catching full. Felt quick and solid...sweet.

11/6/09

For time:
Row 1000 m
15 ground to OH anyhow (155/100)

10:43 rx'd (103#)

power clean and split jerk, still failed on two jerks...not impressed

11/5/09

3 DL on the minute for 10 minutes

173#, no penalty

this seemed wimpy but i really wanted to focus on not rounding on my initial pull off the ground. that part was a success

11/3/09

Shouldercide (my least favorite workout ever)

SP 63-68-73-76(PR)-78
PP 83-93-98-103(f)-100 (PR)
PJ 83-93-98(f5)-98(f5)-83

11/2/09

Tall cleans 5x3 -worked up to 63#

Elizabeth
93#/ blue band ring dips -12:49
(12/15/08-15:20 w/83#)

i forced myself into an ice bath but i think the damage was already done.