1.26.10

Ring Hold- 15 sec

Dips 3x10 (blue band)

3 rounds for time:
10 deadlift 143# (60% 1RM)
50 double unders
6.02

i've done this at 163# in 6.57 so i'm not cutting much time off with the weight.

1.25.10

FS 143x1, failed on 153 twice
148 is PR

10!
PC (55% 1rm) 63#
C2B Pullups (purple band on straight bar)
kb swings 1 pd
14:15

1.22.10

Filthy Fifty
50 box jumps
50 j. pullups
50 kb swings 1/2 pd
50 walking lunges
50 kte (rings)
50 push press 33#
50 back extensions
50 wallballs 12# @ 8ft
50 burpees
50 double unders
23:39 rx'd (PR), last time 26:26

i had to alter a few things from the way it was posted because i wanted to do it the same as i'd done it last time.

1.21.10

DL 153x5 163x5 173x5

Dips- 1

Annie 7:52, couldn't get the rhythm on set of 50 du's...pr is 7:20. not happy.

1.19.10

WPU- Blue band DH

Tabata Mashup
C&J 63#- 50% 1 RM) 39
KTE 43

really need to work on kte. and l-sits. and basically all ab exercises

1.18.10

OHS 1RM 133 (PR)

AMRAP in 12 min:
Run 200m
10 db swings 20#
6 pullups
7 rounds

1.16.10

PS+OHS 53x2x5
Sn Pull 73x2x2
Rack Jerk 73x3x3

Rev Back Extensions 3x12
Barbell rollouts 3x8

1.15.10

1 min handstand hold

5 rounds for time:
15 burpees
10 db thrusters 20#
Rest 1 min.

1.22 1.40 1.42 1.45 1.43=12.12

1.14.10

2x400m 1.25(PR) 1.32
2x200m 41.2 38.8

1.12.10

PP 1RM -108 (PR)

3 rounds for time:
10 clean 93#
10 jerk
20 double unders (unbroken)
15.45

Beginning of January

1.11
DL 233#; 10 less than PR but expected less than that with how spotty training/diet has been

5 rounds of:
max rep pullups
20 steps walking lunge (10#)
20-12-15-9-15
**with blue band on straight bar. the pull felt easy but i'm trying to retrain both my grip on the straight bar and pushing away at the top. i felt like i did both but at the end of the day also felt like i should've done it again with "real" pullups

1.9 Oly lifting
MS 40%x3x3 (33?)
Sn+Sn Bal (1+1) 60%x3 sets 53#
C+PJ+J 60%x3 73#
3x8 evil wheels
3x10 ghd raises

1.8 PC 1RM
PC-118 (PR)

5 rounds for time:
5 HSPU (alternated between 2-3 abmats)
20 wall balls 12#
8 something...i think

1.6
15-12-9
OHS 83#
Burpee pullups (6")
9.26

1.5 SP 1RM
SP- 75(tied PR)

AMRAP in 15 min:
20 double unders
15 kb swings 1pd
10 bar dips (blue band)
5 box jumps 24"

6 rounds

1.4 BS 1RM
BS 173 (PR)

Tabata Mashup
SDHP 45#-88
Situps, Unanchored butterfly 120
208

1.3
Snatch-83

1.2 Dirty Thirty
30 box jumps 20"
30 jumping pullups
30 kb swings 3/4 pd
30 walking lunges
30 kte
30 push press 33#
30 back extensions
30 wallballs 12#
30 burpees
30 double unders
12.10

1.1
9 rounds for time:
9 situps
9 kb swings 1pd
9 burpees
12.42 rx'd