WOD 11.25.09

Back Squat

(135x5, 185x5, 225x5)

245x5

280x3

310x8

Power Clean 2 reps on the minute. 175 x 10 mins

Front Squat 175x10x5

WOD 11.23.09

Bench Press

(135x5, 165x5, 185x3)

205x5

230x5

255x8

Push Press 3 reps on the minute. 175 x 10 minutes.

Max Height Box Jump 48"

Kroc Rows 40,40 21,16

WOD 11.22.09

3 Rounds (Untimed):

50 Double-unders

3 Strict Muscle-ups

Time constraints limited what could be done, although I was feeling like I needed a light day anyway. Double-unders didn't start coming together until the second round. Probably finished the whole thing in about 5 or 6 minutes.

WOD 11.21.09

Snatch 1 rep on the minute. 155 x 10 mins

Deadlift

(185x5, 225x5, 275x3)

340x5

385x3

430x3

Good Mornings 155x12x5

Hanging Leg Raises 15x5

WOD 11.19.09

Press

( 75x5, 95x5, 105x3)

135x5

150x3

165x5

5x10 Pull Erg Sprints

Pull-ups 3x15

Ring Dips 3x15

WOD 11.18.09

3 Rounds:

20 Walking Lunges w/ 40lb Dumbbells

10 Kettlebell Swings @ 24kg

5 Power Snatches @ 95lbs

Time 6:05

When I came up with this I was looking to get some unilateral leg work in. It accomplished the task but I wasn't 100% happy with the design of the workout. If I were to prescribe this for a class I would probably move the RX weight for the lunges to 30 and double the number of swings. Still a decent little WOD.

WOD 11.16.09

Back Squat

(135x5, 185x5, 205x3)

230x3

265x3

295x8

Power Cleans 2 reps on the minute, 165lbs for 10 minutes

Front Squat 165x10x5

WOD 11.15.09

Bench Press

(135x5, 165x5)

190x3

215x3

245x8

Push Press 155lbs x 3 reps on the minute for 10 mins

Plyo Box to Box Jumps. 5 Boxes 24" high, 5 times through

Kroc Rows 2pd KB 30,30 26,26

WOD 11.14.09

Grace 3:25

Was all excited at first because I thought it was a PR, but it wasn't

WOD 11.12.09

Power Snatch 1 rep on the minute, 145lbs x 10 mins

Deadlift

(175x5, 225x5, 275x3)

315x3

360x3

405x5

Good Mornings 135x12x5

Hanging Leg Raises 15x5

WOD 11.11.09

Press

( 75x5, 95x5, 105x3)

125x3

140x3

160x5

Sprints 4x50m(with a 50m stride-in)

Chin-ups x 15, 15, 10

Ring Dips x 15, 15, 15

Afterwards:

21-15-9

225lb Deadlift

Ring Dips (Strict)

Time 2:54

WOD 11.09.09

As Many Rounds as Possible in 12 mins of:

5 Push Press 115lbs (65% BW)

10 Push-ups

15 Box Jumps

9 Rounds + 5 Push Press & 5 Push-ups

WOD 11.08.09

Squat

(135x5, 185x5, 205x3)

215x5

245x5

280x8

Power Cleans x2, On the Minute

155x10 mins

Front Squat

155x10x5

WOD 11.05.09

Bench Press

(135x5, 165x5)

175x5

205x5

230x11

Push Press, 3 reps on the minute, 10 minutes @ 135lbs

Plyo drill- Box to Box Jumps, 5 boxes 20" high, 5 times through

Kroc rows, 72kg KB, 25 each arm, 23 each arm

WOD 11.04.09

Power Snatch, 1 rep every minute, 10 minutes @135lbs

Went a little light on this since it was the first time.

Deadlift

(185x5, 225x5, 275x3)

295x5

340x5

385x6

Good Mornings 115x12x5

Hanging Leg Raises 15x5

WOD 11.02.09

Press

(45x5, 75x5, 95x5, 115x3)

120x5

130x5

150x7

Sprints 5x50m(with a 50m stride-in)

Strict Pull-ups x 15, 10, 7

Ring Dips x 15, 10, 12

Today was the first day of my new training cycle which I will describe in greater detail in another post.