140530

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: 39:38 (3:50, 4:07, 4:27, 6:40, 8:28)

10,000 Kettlebell Swing Challenge: 9500 reps total

140430: 34:21 (3:42, 4:12, 4:23, 4:51, 5:09)
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)

Warm-up 10 minute row: 2349m, 2:07.7/500m

140529

squat:
5 × 120, 5 × 150, 3 × 180, 5 × 195, 5 × 225, 5+ × 255 (10)
5? × 270 (5)
5? × 285 (3)
AMRAP × 195  (10)

Wendler 5/3/1 Logbook

140527

bench press:
5 × 95, 5 × 120, 3 × 145, 5 × 155, 5 × 180, 5+ × 200 (11)
5? × 215 (3)
5? × 225 (1)
5? × 235 (1)
AMRAP × 155 (15)

Wendler 5/3/1 Logbook

140526

Bike BO Loop, 30.30 miles ascent 1207 feet, time: 1:53:13, avg. 16.1 mph

140525

deadlift:
5 × 145, 5 × 180, 3 × 220, 5 × 235, 5 × 270, 5+ × 310 (13)
5? × 325 (5)
AMRAP × 235 (20)

Wendler 5/3/1 Logbook

Then:
On the Minute:
5 wall-balls (20 lbs)
Ring Dips

50 ring dips: 6:49

Warm-up 10 minute row: 2281m, 2:11.5/500m

140522

TUESDAY 140520

For time:
100-meter walking lunge
800-meter run
100 squats

Time: 8:46

Then:

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

2 rounds
Time: 11:39 (3:54, 4:44)

10,000 Kettlebell Swing Challenge: 9000 reps total

Warm-up 10 minute row: 2303m, 2:10.2/500m

130521

press:
5 × 65, 5 × 80, 3 × 95, 5 × 100, 5 × 115. 5+ × 135 (9)
5? × 140 (3)
5? × 150 (1)
AMRAP × 100 (15)

Wendler 5/3/1 Logbook

Then:

2014 Regional Event 7
For time:
64 pull-ups
205-lb. overhead squats, 8 reps

115 lbs.

Time: 6:47

Warm-up 10 minute row: 2445m, 2:02.7/500m

140519

SATURDAY 140517
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

6:02, 4:45, 3:08, 1:25 (21:23 with rest)

121018: 5:54, 4:40, 2:56, 1:21 Total: 14:51 (20:51 with rest)

Warm-up 10 minute row: 2377m, 2:06.2/500m
Cool-down 10 minute row: 2224m 2:14.8/500m

140518

Bike M-Hill x 2. 21.25 miles ascent 689 feet: 1:13:56, 17.2 mph

Then:
press:
5 × 60, 5 × 75, 5 × 90
10 × 85, 10 × 85, 10 × 85, 10 × 85, 10 × 85

deadlift:
5 × 145, 5 × 180, 5 × 215
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195

Wendler 5/3/1 Logbook

140515

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

3 rounds

Time: 18:16 (3:44, 3:51, 4:40)

10,000 Kettlebell Swing Challenge: 8800 reps total

Warm-up 10 minute row: 2370m, 2:06.5/500m

140514

bench press:
5 × 95, 5 × 115, 5 × 140
10 × 130, 10 × 130, 10 × 130, 10 × 130, 10 × 130

squat:
5 × 120, 5 × 145, 5 × 175
10 × 160, 10 × 160, 10 × 160, 10 × 160, 10 × 160

Wendler 5/3/1 Logbook

Then:
"Dancing with the Devil"
800m Run
30 Burpee Box Jumps (24, 20″)
800m Run

Time: 10:58 (3:39, 3:44, 3:33)

140511

5 Rounds of:
3 Bear Complex 135/95lbs
10 Burpees

Rest 5 Minutes

5 Rounds of:
3 Bear Complex 135/95lbs
10 Burpees

Goal: Same or better time for second attempt.

The Bear Complex:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

115 lbs.
11:28
10:08

Did a round and a half and 135 and wisely aborted and scaled to 115.  Second round all thruster front squats.

Warm-up 10 minute row: 2350m, 2:07.6/500m

140510

deadlift:
5 × 145, 5 × 180, 3 × 215, 5 × 265, 3 × 300, 1+ × 335  (13)
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195

then:

Complete 5 rounds:
Handstand Hold – 30 seconds
Handstand Push Ups – Max reps
Static Pull Up Hold – 30 seconds
Strict Pull Ups – Max reps
Hold Top of Ring Dip – 30 seconds
Ring Dips – Max reps

*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*This is not for time.

Post total reps completed to comments.

Handstand push-ups: 12+7+6+5+3 = 33
Pull-ups: 7+6+8+8+5 = 34 (chin-ups rounds 3-5)
Ring-dips: 15+10+9+6+6 = 46
113 Total reps

Warm-up 10 minute row: 2453m, 2:02.2/500m

140508

5 rounds for time of:
10 Russian KB Swings 1.5 pood
pistol 1 rep each leg
15 Russian KB Swings 1.5 pood
pistol 2 reps each leg
25 Russian KB Swings 1.5 pood
pistol 3 reps each leg
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 37:04 (4:11, 4:15, 4:42, 5:35, 6:17)

10,000 Kettlebell Swing Challenge: 8500 reps total

140320: 39:45 (5:03, 5:09, 5:35, 5:52, 6:02)
140217: 36:45 (4:01, 4:10, 5:11, 5:33, 5:47)
140122: 37:46

Warm-up 10 minute row: 2284m, 2:11.3/500m

140507

press:
5 × 60, 5 × 75, 3 × 90, 5 × 115, 3 × 130, 1+ × 145(3)
10 × 85, 10 × 85, 10 × 85, 10 × 85, 10 × 85

Wendler 5/3/1 Logbook

Then:
Tabata back squat, 135 lbs

50 reps.

Warm-up 10 minute row: 2343m, 2:08.0/500m
Cool-down 10 minute row: 2252m 2:13.2/500m

140505

2 pood KB Swings – 10 reps
Squats with KB in rack position RT – 10 reps
25 yard One Arm Farmer Walk w/ KB in rack position RT
2 pood KB Swings – 10 reps
Squats with KB in rack position LT – 10 reps
25 yard One Arm Farmer Walk with KB in rack position LT

Time: 14:38

Warm-up 10 minute row: 2396m, 2:05.2/500m
Cool-down 10 minute row: 2234m 2:14.2/500m

140504

As many rounds as possible in 15 minutes:
10 Supine Ring Pull Ups
10 True Push Ups

Post total rounds completed.

*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

Standard push-ups: 13 + 10 supine pull-ups + 1 push-up.

130629: 13 rounds even
130116: 12 rounds + 3 supine pull-ups
120929: 12 rounds + 2 supine pull-ups (hand release)
111008: 10 rounds + 6 supine pull-ups.
110825: 11 rounds plus 3 supine pull-ups

Warm-up 10 minute row: 2261m, 2:12.6/500m
Cool-down 10 minute row: 2183m 2:17.4/500m

140502

squat:
5 × 120, 5 × 145, 3 × 175, 5 × 220, 3 × 245, 1+ × 275 (8)
10 × 160, 10 × 160, 10 × 160, 10 × 160, 10 × 160

Wendler 5/3/1 Logbook

then:
For QUALITY:
Handstand Hold against wall for 5 minutes
Everytime you break, perform 10 burpees

4 sets, approx 2+1+1+1