Monday July 06, 2009

Noon class with Angel.

In teams of 3, use the 250m row as a pace setter for both max pushups and max squat cleans @ 135. Rotate through so each member sees the rower 4 times.

Clean: 8, 7, 6, 7
PU: 41, 45, 37, 29

Tuesday June 30, 2009

6 pm w/ Kelly

8 sets of [Clean then Press x 3]

155#

For a finisher we did "Death by 10m." Running a progressively longer distance in under a minute until you can't make time any longer. Brutal.

Saturday June 27, 2009

I went on a hike up in Yosemite National Park. It was around 13 miles round trip when all said and done. The weather was perfect for a walk through the woods.

Topo Map


Elevation Profile from trailhead to summit

Tuesday June 23, 2009

Noon weightlifting with Kelly

{1 power snatch > 1 OHS} x 3

5-6 rounds @ working weight

135#

Front squat 3 x 5

185, 205, 225, 225, 225, 225, 225

Last set of FS.

Monday June 22, 2009

Noon workout with Angel

Today we did three different pieces with a three minute break inbetween each. Total up all reps at the end. It went like this:

AMRAP in 10 min:

• 12 kb swings (53#)
• 9 abmat situps
• 6 pullups

3 min break

AMRAP in 10 min:

• Gate Run
• Handstand pushups

Gate run again each time you come out of a handstand.

3 min break

Max double-unders in 5 minutes

I finished 6 2/3 rounds in the first, 44 handstand pushups in the 2nd, and 203 DU for a total of 253.

Saturday June 20, 2009

730am w/ Kelly

Today's workout was a max effort in the clean, as well as the front squat, time permitting.

The clean wasn't coming together for me today and I only got up to 220#.

Front squatting felt strong today. Maybe I was pissed that the clean wasn't going very well. I got a new 1 rep max PR at 255#, but ran out of time and felt like I could've done 10-20 more lbs. Time will tell.

Thursday June 18, 2009

Noon weightlifting with Carl.

Practiced split cleans for an hour. This is a style of clean that I don't do often enough; it felt unstable and I could only get 215.

Afterwards I finished up with a little pressing and ended up w/ a new 1 rep max PR @ 175#.

Monday June 15, 2009

Noon class w/ Angel

Warmup with a lot of kettlebell swings, pullups, and turkish get-ups.

21-15-9 of:

• Deadlift (245# rx)
• Burpee

6:52

Thursday June 12, 2009

6pm class w/ Carl

7 rounds for time of:

• 3 squat cleans
• 6 pullups
• 9 pushups

9:05 @ 165#

Tuesday June 9, 2009

Noon weightlifting class w/ Kelly. We worked with a couple of the odd lifts this afternoon. Partner deadlifts and the zercher squat for a double. Got up to 295 x 2.