Monday, September 30, 2013

130930

bench press
5 × 90, 5 × 115, 3 × 135, 5 × 150, 5 × 170, 5+ × 195 (11)
10 × 125, 10 × 125, 10 × 125, 10 × 125, 10 × 125

Wendler 5/3/1 Logbook

then:
10-9-8-7-6-5-4-3-2-1 reps of
Kettlebell Swing (2 pood)
Sprint 40m between rounds

Time: 5:40

Cool-down 10 minute row: 2296 2:10.6/500m

Saturday, September 28, 2013

130928

deadlift
5 × 140, 5 × 175, 5 × 210
10 × 175, 10 × 175, 10 × 175, 10 × 175, 10 × 175

Wendler 5/3/1 Logbook

then:
15:00 AMRAP
10 supine ring pull-ups
10 push-ups
20 squats

9 rounds + 5 supine ring pull-ups

Warm-up 10 minute row: 2345, 2:07.9/500m
Cool-down 10 minute row: 2207 2:15.9/500m

Friday, September 27, 2013

130927

press:
5 × 60, 5 × 70, 5 × 85
10 × 70, 10 × 70, 10 × 70, 10 × 70, 10 × 70

Wendler 5/3/1 Logbook

then:
21-15-9 reps of:
95 pound power snatch
Handstand Push-up

Time: 16:57

Warm-up 10 minute row: 2331m, 2:08.7/500m
Cool-down 10 minute row: 2253 2:13.1/500m

Thursday, September 26, 2013

130926

10-9-8-7-6-5-4-3-2-1 Reps of:
Kettlebell swings 1.5 pood
GHD sit-ups

Time: 6:10

Warm-up 10 minute row: 2429m, 2:03.5/500m
Cool-down 10 minute row: 2302 2:10.3/500m

Tuesday, September 24, 2013

130924

squat
5 × 105, 5 × 135, 5 × 160
10 × 135, 10 × 135, 10 × 135, 10 × 135, 10 × 135

bench press
5 × 90, 5 × 115, 5 × 135
10 × 115, 10 × 115, 10 × 115, 10 × 115, 10 × 115

Wendler 5/3/1 Logbook

then:
12 minute AMRAP
200m run
25 air squats

7 rounds + 40m

Cool-down 10 minute row: 2227 2:14.7/500m

Monday, September 23, 2013

130923

row 40:00. 9203m, 2:10.3/500m

Saturday, September 21, 2013

130921

deadlift
5 × 140, 5 × 175, 3 × 210, 5 × 260, 3 × 295, 1+ × 325 (8)
10 × 175, 10 × 175, 10 × 175, 10 × 175, 10 × 175

Wendler 5/3/1 Logbook

then:
7 rounds of:
10 Wall Balls, 20 lbs
10 Pull-ups

Time: 8:30

Warm-up 10 minute row: 2352m, 2:07.5/500m
Cool-down 10 minute row: 2212 2:15.6/500m

Friday, September 20, 2013

130920

press:
5 × 60, 5 × 70, 3 × 85, 5 × 105, 3 × 120, 1+ × 135 (7)
10 × 70, 10 × 70, 10 × 70, 10 × 70, 10 × 70

Wendler 5/3/1 Logbook

then:
Tabata American Kettlebell swings 2 pood.
9+9+9+8+8+8+8+8

Warm-up 10 minute row: 2397m, 2:05.1/500m
Cool-down 10 minute row: 2303 2:10.3/500m


Thursday, September 19, 2013

130919

Complete as many rounds as possible in 12 minutes of:
24 reps alternating one-arm dumbbell snatch
12 burpee box jumps
200m run

Pick weight on one-arm snatch. The dumbbell touches the ground on every rep.

55 pound dumbbell. 24" box.
2 rounds + 24 snatches + 12 burpee box jumps + 10m run.

Warm-up 10 minute row: 2446m, 2:06.6/500m
Cool-down 10 minute row: 2242 2:13.8/500m

Tuesday, September 17, 2013

130917

TUESDAY 130917

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Time: 13:18

Warm-up 10 minute row: 2407m, 2:04.6/500m
Cool-down 10 minute row: 2314 2:09.7/500m

Monday, September 16, 2013

130916

squat:
5 × 105, 5 × 135, 3 × 160, 5 × 200, 3 × 225, 1+ × 250 (10)
10 × 135, 10 × 135, 10 × 135, 10 × 135, 10 × 135

bench press:
5 × 90, 5 × 115, 3 × 135, 5 × 170, 3 × 190, 1+ × 210 (7)
10 × 115, 10 × 115, 10 × 115, 10 × 115, 10 × 115

Wendler 5/3/1 Logbook

Cool-down 10 minute row: 2336 2:08.4/500m

Saturday, September 14, 2013

130914

deadlift:
5 × 140, 5 × 175, 3 × 210, 3 × 240, 3 × 275, 3+ × 310 (9)
10 × 175, 10 × 175, 10 × 175, 10 × 175, 10 × 175

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2385m, 2:05.7/500m
Cool-down 10 minute row: 2322 2:09.1/500m

Friday, September 13, 2013

130913

WEDNESDAY 110112

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

6 rounds + 250 meters + 9 push-ups.

130409: 6 rounds even.
130107: 5 rounds + 250 meters + 17 push-ups.
120925: 6 rounds + 250 meters
110415: 6 complete rounds.
110113: 5 rounds plus 10 push-ups.

Warm-up 10 minute row: 2344m, 2:07.9/500m
Cool-down 10 minute row: 2295m 2:10.7/500m

Thursday, September 12, 2013

130912

press:
5 × 60, 5 × 70, 3 × 85, 3 × 100, 3 × 115, 3+ × 130 (8)
10 × 70, 10 × 70, 10 × 70, 10 × 70, 10 × 70

Wendler 5/3/1 Logbook

then:

For Time:
100m Handstand Walk
100 - Pistols (Alternate Legs)
100m Handstand Walk

Subbed 4:00 handstand walk for max distance. Got about 10m each time, but improved on the second set. Time: 18:27

Warm-up 10 minute row: 2391m, 2:05.4/500m

Tuesday, September 10, 2013

130910

bench press
5 × 90, 5 × 115, 3 × 135, 3 × 155, 3 × 180, 3+ × 200 (9)
10 × 115, 10 × 115, 10 × 115, 10 × 115, 10 × 115

Wendler 5/3/1 Logbook

then:

MONDAY 130909
21-15-9 reps of
Hang squat clean, 50 pound dumbbells
Handstand push-ups

Time: 23:03. Started off with sets of seven on HSPU and fell apart pretty bad in the last half of the second round.-

Monday, September 9, 2013

130909

squat
5 × 105, 5 × 135, 3 × 160, 3 × 185, 3 × 210, 3+ × 235 (9)
10 × 135, 10 × 135, 10 × 135, 10 × 135, 10 × 135

Wendler 5/3/1 Logbook

then:

Complete 3 rounds:
You have 90 seconds to complete the following...
Sprint 40 yards
30 KB Swings - 2 pood

*Rest 3 minutes between rounds.

1:09, 1:07, 1:11

Warm-up 10 minute row: 2450m, 2:02.4/500m

Saturday, September 7, 2013

130907

deadlift
5 × 140, 5 × 175, 3 × 210, 5 × 225, 5 × 260, 5+ × 295 (11)
10 × 175, 10 × 175, 10 × 175, 10 × 175, 10 × 175

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2336m, 2:08.4/500m
Cool-down 10 minute row: 2291 2:10.9/500m

Friday, September 6, 2013

130906

press:
5 × 60, 5 × 70, 3 × 85, 5 × 95, 5 × 105, 5+ × 120 (11)
10 × 70, 10 × 70, 10 × 70, 10 × 70, 10 × 70

Wendler 5/3/1 Logbook

then:

FRIDAY 130906
"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time: 12:51

Warm-up 10 minute row: 2374m, 2:06.3/500m

Wednesday, September 4, 2013

130904

WEDNESDAY 130821
"Donny"
21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee

Time: 18:09 (7:21, 10:48)

Warm-up 10 minute row: 2473m, 2:01.3/500m

Tuesday, September 3, 2013

130903

squat:
5 × 105, 5 × 135, 3 × 160, 5 × 170, 5 × 200, 5+ × 225 (11)
10 × 135, 10 × 135, 10 × 135, 10 × 135, 10 × 135, 10 × 135

bench press:
5 × 90, 5 × 115, 3 × 135, 5 × 145, 5 × 170, 5+ × 190 (11)
10 × 115, 10 × 115, 10 × 115, 10 × 115, 10 × 115

Wendler 5/3/1 Logbook

Sunday, September 1, 2013

130901

SATURDAY 130831

"Hotshots 19"

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Time: 45:31 (5:43, 6:18, 7:08, 8:20, 8:46, 9:12)

Warm-up 10 minute row: 2414m, 2:04.2/500m
Cool-down 10 minute row: 2137m, 2:20.3/500m