Sunday, May 30,2010

Starting Strength

Squat/OHS

45x5x2

95x5x1

135x3x1

185x2x1

65x5x3

Press

45x5x1

55x3x1

65x2x1

145x5x1 (Did not complete reps for second round)

Power Clean

45x5x1

55x3x1

65x2x1

155x3x5

Saturday, May 29, 2010

WOD

Three rounds for time of:

400m run

21 KB swings

12 pull-ups

Completed in 8:35

Friday, May 28, 2010

Starting Strength:

Squat/ OHS

45x5x2

95x5x1

135x3x1

185x2x1

60x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

195x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

275x5x1

Thursday, May 27, 2010

WOD

Three rounds for time of:

60 sec L-sit

45lb Good mornings, 30 reps

60 Ab mat sit-ups

25lb back extensions, 30 reps

Completed in 23:01

Wednesday, May 26, 2010

Starting Strength

Squat/OHS:

45x5x2

95x5x1

135x3x1

185x2x1

55x5x3

Press:

45x5x1

55x3x1

65x2x1

140x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

150x3x5

Friday, May 21, 2010

Starting Strength

Squat/OHS:

45x5x2

95x5x1

135x3x1

185x2x1

50x5x3

Bench Press:

45x5x2

65x5x1

85x3x1

105x2x1

190x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

270x5x1

Thursday, May 20, 2010

WOD

5 Rounds for time of:

Run 400m

25 GHD Sit-ups

25 Back Extensions

17:41

Wednesday, May 19, 2010

Starting Strength

Squat/OHS:

45x5x2

95x5x1

135x3x1

185x2x1

45x5x3 OHS

Press:

45x5x1

55x3x1

65x2x1

135x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

145x3x5

Sunday, May 16, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

300x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

185x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

265x5x1

Saturday, May 15, 2010

WOD

For time:

70 Burpees

60 Sit-ups

50 KB Swings (1 pood)

40 Pull-ups

30 HSPUs

Completed in 15:39

Friday, May 14, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

295x5x3

Press:

45x5x1

55x3x1

65x2x1

125x5x3

Power Clean:

140x3x5

Thursday, May 13, 2010

WOD

For time:

Run 400m

5 Ring Dips

10 Push-ups

Run 400m

10 Ring Dips

20 Push-ups

Run 400m

15 Ring Dips

30 Push-ups

Completed in 7:21

Wednesday, May 12, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

290x5x3

Press:

45x5x1

55x3x1

65x2x1

125x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

135x3x5

Monday, May 10, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

285x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

180x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

260x5x1

Saturday, May 8, 2010

WOD

Row 500m

21-15-9 of:

1 pood KB swings

GHD sit-ups

Row 500

Time of 8:28

Friday, May 7, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

280x5x3

Bench:

45x5x2

65x5x1

85x3x1

105x2x1

175x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

255x5x1

Thursday, May 6, 2010

WOD

Tabatas of:

Running

Sit-ups

Wednesday, May 5, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

275x5x3

Press:

45x5x1

55x3x1

65x2x1

120x5x3

Power Clean:

45x5x1

55x3x1

65x2x1

130x3x5

Sunday, May 2, 2010

Starting Strength

Squat:

45x5x2

95x5x1

135x3x1

185x2x1

270x5x3

Bench Press:

45x5x2

65x5x1

85x3x1

105x2x1

170x5x3

Deadlift:

135x5x1

155x3x1

185x2x1

250x5x1

Saturday, May 1, 2010

WOD

5 Rounds for time of:

45lb Olympic bar overhead walk, 50 feet

21 burpees

Completed in 11:53