FLEXIBILITY 10/4 - 10/11

Monday
FOOD
2900 Kcal235 CHO/140 Fat/185 Pro

Exercise
3 rounds
20 Front eack lunges
run 200 meters
10 over the bar burpees
8:19

Tuesday
FOOD2900 Kcal235 CHO/140 Fat/185 Pro

Snatch
115x1/135x1/165x1/185x1/215F/215PR
FUCK YES!

Wednesday
FOOD
2371 Kcal
180/109/179

EXERCISE
Press 95 x8, 115 x8, 135 x5, 150 x6
Strict Pull up 2 x10

6x400 on 3 74/73/74/79/78/77
Rest 6 hours
6x400 on 3 81/79/80/81/82/79


Thursday
FOOD
2411 Kcal
186/106/165

EXERCISE
Nutts
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
18:08
A dude asked me to work in on deadlifts. Best thing of the week. 

Friday
FOOD
3094 Kcal
273 CHO /119 FAT /147 PRO
Because fuck it, it's Friday.
EXERCISE
11 AM
10 EMOM
6 alternating pistols
10 heavy rope double unders

“Wind and Grind”
0-10 minutes,
21-15-9
Cal row
Burpee

10-18 minutes
15-12-9
Cal row
Burpee Box jump (24/20)

18-24 minutes
12-9-6 Cal row
Over rower burpee

24-28 minutes
9-6-3 Cal row
Burpee Pull-up

At 28 minutes
5-3-1
Cal Row
Burpee Bar Muscle-up

5:30 PM
Bench
135x8/185x5/205x3/215x8/215x7/185x8/135x18/95x10

4 rounds
25 GHD sit ups
25 heavy rope double unders
9:00

Saturday 
FOOD
EXERCISE
Sunday 
FOOD
EXERCISE

1.6.12

11:30am
12 min. AMRAP
12 burpess box jumps
Run 200 Meters
5+12 and about 50 meters
Chasing SS & Ex made it better

4:30pm
7 miles on bike
Hovering between 20-22 on straights, first time on a bike in a long time.
Hips felt like junk.
Finally found the big gear groove on the last couple miles.
All flat with tight turns on a 1.92 mile loop & a 1k loop.

1.5.12

9:30am
2 rounds
Row 250
10 KB DL 53
10 Russian Swings
5 strict pull ups
5 push ups, pause then up AFAP

"Wet Helen"
300 yard loose pack sand run
21 KB Swings
12 burpees

8pm (halftime)
21 Thrusters (UB)
Run 200 M
15 Thrusters (10-5)
Run 200 M
9 Thrusters (UB)
Run 200 Meters

5 rounds
20 sit ups
20 lying back extension
Rest
100 Russian twists

11.12

Lots of squatting, little running. Stronger, still decent run speed.

After Hatch hit PRs on all lifts.
Still laughable numbers for lifts, but PRs
Snatch 195, Clean 245, Power Clean 275, Back squat 325, 1500 meter run 5:17
Outlaw for 2 weeks straight. Volume of heavy Oly killed joints.
Runner legs change slow.
Still get very heavy under repeat loads.
Run with no squat=easy. Run with squat=very very bad
Figured out HSPU kip, neglecting strict.
Butterfly with thumb grip, neglecting strict.
Need improvement on general body weight exercises, been neglecting.

Need more: Thrusters, Strict Muscle Ups, Strict HSPU, Strict Pull ups, Ring Dips, Push Ups, Pressing, Front & Back Squat, full Clean, Rev Hyp, Good Morning, Glute Ham Raises.

Many exercises.

Today
5 min  Power Snatch +HPS Every 45 sec for (7 reps) @ 145
Rest 3 minutes
5 min  Power Clean +HPC Every 45 sec for (7 reps) @ 195
Rest 10 minutes
full Clean EMOM 10 @195x2
Rest 5 minutes

21 thrusters 115 (13/4/4)
5 rounds Cindy
21 push press
8 minute cap
Up to 12 push press

Rest 7 hours


21 thrusters 115 (13/4/4)
5 rounds Cindy
21 push press
8 minute cap
7:39

10/10-12

friday: did not bench 310, hit an easy 295

deadlift: 415x1

7 minutes: 30 on 30 off row. greater than 152 m every time

Firebreather: 5x225pc 400m run 10x185 pc 400m run 15x135
6:17

Sunday: 18 minute amrap
25' handstand walk
15 v-up
200m sandbag run 60#

5 rounds

Tuesday: Fran 2:41
bench 3x5@255, 4,3
squat 3x5@175

Wednesday: metric jerry 22:10
100 hollow rocks

10/1

bench press
5x5@250

clean and jerk 2/4 at 245

2 sets max gymnastic kip pullups
1 min rest
35/18

later:

front squat 3x5@165

Tuesday:

hang power snatch: 195 2 close misses at 200.
no idea where that came from probably the whopper i ate monday night

isabel 2:12

9/28/12-10/1/12

9/28/12

bench press 275x3

3 rounds for time
500m row
50' hand stand walk

12;47

later:

SQT 3:47

even later: some tricep extensions and 11 wipers

sunday: 9/30/12

305 man challenge 21:37