Wednesday January 28, 2009

6pm w/ Adrian

Tonight we worked on deadlifting, with some type of upper body work in between each set. I went with a max set of dips.

265 x 5
265 x 5
265 x 5
315 x 3
315 x 3
305 x 3

Legs were shaky at the end and I couldn't move the bar all the way up, so I pulled a little weight off to finish the set.

Tuesday January 27, 2009

Worked out w/ Corrine and Aneel. We all did our own thing.

5 rounds @ 95# of:

• 5 overhead press
• 10 push-press
• 15 push jerk

11:20

Monday January 26, 2009

10 rounds of:

• 10 dumbell hang squat cleans (45#)
• 10 pushups (w/ chest slap on each one)

20:10

Saturday January 24, 2009

730 am w/ Kelly

This morning was a team workout for sharing equipment.

7 rounds for time of:

• 3 power cleans (155#)
• Sprint 4x approx 30m

In hindsight, 155 was too light. Kelly wanted us to be at the edge of our capacity for a triple. Next time 185 or 195 should be my working weight.

Wednesday January 21, 2009

6pm w/ Adrian

10 rounds for time of:

• 10 pullups
• 10 kettlebell swings (53#)
• 10 double unders

15:16

I was on pace for the first 3+ rounds at 1 min per round, but dropped off after that. This was a smoker.

Monday January 20, 2009

6pm w/ Kelly

For time:

• 30 rep back squat (185#)
• 1 Mile run

12:00 on the dot.

I broke up the squats into a set of 15, 6, and 9. Running was hard, legs like lead.

Tuesday January 07, 2008

6pm Class

15 rep, max overhead squat

115#

15-20 (I lost count) approx 40m sprint. Walk back, get set, go again.

Saturday December 20, 2008

830am class w/ Diane

Every 2:00 mark for 7 rounds:

• 7 pullups
• 10 kettlebell swings (53#)
• Gate run

10 rounds of Hollow Rock

• 10 sec on
• 10 sec off

Wednesday December 17, 2008

"Cake Walk"

As a team of 5, carry 135# overhead for a mile. 10 burpees whenever the bar changes hands.

34 minutes and change.

Monday December 15, 2008

6pm

Warmup with 5 rounds of:

• 45 double-unders
• hydrant run

---------------------------------------------

Kettlebell swings (53#) 30-25-20-15-10-5
Wall ball (20#) 5-10-15-20-25-30

11:25