140430

5 rounds for time of:
10 Russian KB Swings 1.5 pood
chin-up 2 rep
15 Russian KB Swings 1.5 pood
chin-up 3 reps
25 Russian KB Swings 1.5 pood
chin-up 5 reps
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 34:21 (3:42, 4:12, 4:23, 4:51, 5:09)

10,000 Kettlebell Swing Challenge: 8000 reps total

130326: 32:51 (4:01, 4:14, 4:14, 4:06, 4:11)
140118: 33:34 (3:41, 3:59, 4:18, 4:30, 5:03) (1-2-3 chin -ups)

140429

bench press:
5 × 95, 5 × 115, 3 × 140, 5 × 175, 3 × 200, 1+ × 220 (5)
10 × 130, 10 × 130, 10 × 130, 10 × 130, 10 × 130

Wendler 5/3/1 Logbook

then:
5 Rounds
5 - Power Snatch (95/75)
10 - Box Jumps (24")
15 - Push Ups

Time: 8:53

140425

Row marathon (42195M). Time: 3:09:32.9, 2:14.7/500m

Tried doing only one break at 1:30.  On pace for a big PR but wheels came completely off by 34000.

08:19.7	2000	24	0	02:04.9
08:19.6	4000	24	0	02:04.9
08:20.1	6000	24	0	02:05.0
08:19.0	8000	25	0	02:04.7
08:18.9	10000	25	0	02:04.7
08:17.1	12000	24	0	02:04.2
08:19.4	14000	24	0	02:04.8
08:19.3	16000	24	0	02:04.8
08:19.2	18000	24	0	02:04.8
08:20.4	20000	25	0	02:05.1
09:50.1	22000	21	0	02:27.5
08:20.6	24000	24	0	02:05.1
08:20.6	26000	25	0	02:05.1
08:25.2	28000	24	0	02:06.3
08:29.0	30000	24	0	02:07.2
08:35.3	32000	24	0	02:08.8
10:58.0	34000	20	0	02:44.5
10:39.3	36000	22	0	02:39.8
10:31.0	38000	23	0	02:37.7
10:31.9	40000	23	0	02:37.9
10:40.8	42000	22	0	02:40.2
00:57.6	42195	24	0	02:27.6

140424

Mike “Dork” Kennedy
33 Front Squats (185, 135#)
15 Burpees
33 Deadlifts (185, 135#)
15 Burpees
33 Kettlebell Swings (70, 53#)
15 Burpees

Time: 19:03 (172.5)

Warm-up 10 minute row: 2335m, 2:08.4/500m

140423

deadlift
5 × 145, 5 × 180, 3 × 215, 3 × 250, 3 × 285, 3+ × 320(13)
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195

Wendler 5/3/1 Logbook

then:
400m Run
15-9-6 reps of:
Power Snatches
Lateral Over the Bar Burpee
400m Run

Time: 10:26.  95#

Warm-up 10 minute row: 2278m, 2:11.6/500m

140421

5 rounds for time of:
10 Russian KB Swings 1.5 pood
30 inch box jump 2 rep
15 Russian KB Swings 1.5 pood
30 inch box jump 3 reps
25 Russian KB Swings 1.5 pood
30 inch box jump 5 reps
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 35:23 (3:58, 4:16, 4:41, 5:12, 5:14)

140402: 35:50 (4:11, 4:20, 4:43, 5:31, 5:02)

10,000 Kettlebell Swing Challenge: 7500 reps total

Warm-up 10 minute row: 2283m, 2:11.4/500m

140420

press:
5 × 60, 5 × 75, 3 × 90, 3 × 105, 3 × 120, 3+ × 135 (8)
10 × 85, 10 × 85, 10 × 85, 10 × 85, 10 × 85

Wendler 5/3/1 Logbook

then:
10 rounds for time of:
12 pull-ups
12 burpees

Time: 18:02

Warm-up 10 minute row: 2300m, 2:10.4/500m
Cool-down 10 minute row: 2128m, 2:20.9/500m

140417

squat:
5 × 120, 5 × 145, 3 × 175, 3 × 205, 3 × 235, 3+ × 260 (12)
10 × 160, 10 × 160, 10 × 160, 10 × 160, 10 × 160

Wendler 5/3/1 Logbook

Cool-down 10 minute row: 2243m, 2:13.7/500m

140415

SUNDAY 140413
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds

Post total calories rowed and push-up reps completed to comments.

209+155=364 total

Warm-up 10 minute row: 2326m, 2:08.9/500m
Cool-down 10 minute row: 2256m, 2:12.9/500m

140414

bench press:
5 × 95, 5 × 115, 3 × 140, 3 × 165, 3 × 185, 3+ × 210 (7)
10 × 130, 10 × 130, 10 × 130, 10 × 130, 10 × 130

Wendler 5/3/1 Logbook

then:
AMRAP 7 Minutes of:
14 Dumbbell Power Snatch - 75 lbs
7 Ring Dips

Bar dips.  2 rounds + 14 snatches.

Warm-up 10 minute row: 2282m, 2:11.4/500m
Cool-down 10 minute row: 2230m, 2:14.5/500m

140413

deadlift:
5 × 145, 5 × 180, 3 × 215, 5 × 230, 5 × 265, 5+ × 300 (18)
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195

Wendler 5/3/1 Logbook

then:
WOD For Time:
10-9-8-7-6-5-4-3-2-1
Pull Ups Box Jumps (30")

Time: 6:55

Warm-up 10 minute row: 2381m, 2:05.9/500m
Cool-down 10 minute row: 2318m, 2:09.4/500m

140411

For REPS:
TABATA (8 ROUNDS, 20 seconds on 10 seconds off):
Pistol on left leg
Pistol on right leg

40+36

Warm-up 10 minute row: 2219m, 2:15.2/500m
Cool-down 10 minute row: 2408m 2:04.5/500m

140410

5 rounds for time of:
10 Russian KB Swings 1.5 pood
handstand push-up 1 rep
15 Russian KB Swings 1.5 pood
handstand push-up 2 reps
25 Russian KB Swings 1.5 pood
handstand push-up 3 reps
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 35:36 (4:13, 4:09, 4:42, 5:03, 5:25)
10,000 Kettlebell Swing Challenge: 7000 reps total

140314: 36:49 (4:23, 4:46, 5:11, 5:17, 5:10)
140126: 38:09 (5:01, 5:03, 5:17, 5:20, 5:25)

Warm-up 10 minute row: 2337m, 2:08.3/500m
Cool-down 10 minute row: 2236m 2:14.1/500m

140409

press:
5 × 60, 5 × 75, 3 × 90, 5 × 100, 5 × 115, 5+ × 130 (7)
10 × 85, 10 × 85, 10 × 85, 10 × 85, 10 × 85

Wendler 5/3/1 Logbook

then:
30 Burpees
30 Box Jumps - 24"
30 Pulls Ups
* 3 Cleans on the minute every minute (155/115)

Power cleans. Time: 7:58

Warm-up 10 minute row: 2311m, 2:09.8/500m
Cool-down 10 minute row: 2252m, 2:13.2/500m

140407

4 Rounds
10 - Burpees Box Jumps (24")
10 - Alternating 1-arm Dumbbell Snatch (45/35)

Time: 7:38

Warm-up 10 minute row: 2383m, 2:05.8/500m
Cool-down 10 minute row: 2401m, 2:04.9/500m

140406

5 rounds for time of:
10 Russian KB Swings 1.5 pood
Ring Dip 2 reps
15 Russian KB Swings 1.5 pood
Ring Dip 3 reps
25 Russian KB Swings 1.5 pood
Ring Dip 5 reps
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 33:50 (4:05 3:57, 4:06, 4:33, 5:06). Improved over previous bar dip workout.
Last set of 50 broken 30/20

10,000 Kettlebell Swing Challenge: 6500 reps total

Warm-up 10 minute row: 2383m, 2:05.8/500m
Cool-down 10 minute row: 2275m, 2:11.8/500m

140405

Complete 2 rounds:

Push Ups in 2 minutes – max reps
Rest 2 minutes
Strict Chin Ups in 2 minutes – max reps
Rest 2 minutes
Row in 2 minutes – max calories
Rest 2 minutes

243 total.

56+27+45
47+24+44

Warm-up 10 minute row: 2310m, 2:09.8/500m
Cool-down 10 minute row: 2209m, 2:15.8/500m

140403

squat:
5 × 120, 5 × 145, 3 × 175, 5 × 190, 5 × 220, 5+ × 245 (13)
10 × 160, 10 × 160, 10 × 160, 10 × 160, 10 × 160

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2305m, 2:10.5/500m
Cool-down 10 minute row: 2158m, 2:19.0/500m

140402

5 rounds for time of:
10 Russian KB Swings 1.5 pood
30 inch box jump 2 rep
15 Russian KB Swings 1.5 pood
30 inch box jump 3 reps
25 Russian KB Swings 1.5 pood
30 inch box jump 5 reps
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 35:50 (4:11, 4:20, 4:43, 5:31, 5:02)

10,000 Kettlebell Swing Challenge: 6000 reps total

Warm-up 10 minute row: 2353m, 2:07.4/500m
Cool-down 10 minute row: 2230m, 2:14.5/500m

140401

bench press:
5 × 95, 5 × 115, 3 × 140, 5 × 150, 5 × 175, 5+ × 200 (11)
10 × 130, 10 × 130, 10 × 130, 10 × 130, 10 × 130

Wendler 5/3/1 Logbook

then:
Alternating minutes…
Complete the following on alternating minutes for 14 minutes:
2 pood KB Swings – 15 reps
Toes to Bar – 15 reps

Complete KB swings the first minute. Complete the T2B the second minute, KB swings the third and T2B the fourth. Continue alternating the movements for 14 minutes.

Subbed 10 GHD sit-ups for the toes to bar.

Warm-up 10 minute row: 2316m, 2:09.5/500m
Cool-down 10 minute row: 2321m, 2:09.2/500m