140730

Complete as many rounds as possible in 12 mins of:
Handstand Walk, 10m
12 Pistols

3 rounds + 10m handstand walk

Warm-up 10 minute row: 2254m, 2:13.1/500m
Cool-down 10 minute row: 2273m, 2:12.0/500m

140729

5 minutes handstand practice.

Then:

Complete 4 rounds:
Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT

*Do not set the dumbbells down during the 6 times through the cycle.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible.

45+50+55 (failed on 6th HPC) + 50 (failed on 6th HPC)

Warm-up 10 minute row: 2370m, 2:06.5/500m
Cool-down 10 minute row: 2247m, 2:13.5/500m

140728

5 minutes handstand practice.

Then:
Row: 8 x 20:10, use meters or watts

110+109+106+105+105+102+101+102=840m, 1:35.2/500m

140707: 113+109+107+103+102+101+99+99=831m, 1:36.2/500m
131224: 104+106+107+105+103+99+102+101=825m, 1:36.9/500m

131017: 109+109+103+99+97+95+96+92=802m, 1:39.7/500m
130503:113+112+105+103+101+101+100+100=835m, 1:35.8/500m

Warm-up 10 minute row: 2359m, 2:07.1/500m
Cool-down 10 minute row: 2257m, 2:12.9/500m

140727

5 minutes handstand practice

then:

With a continuously running clock do 5 wall-ball shots and 5 push-ups the first minute, 6 and 6 the second minute, continuing for as long as you are able.  If you do not finish your required reps in the minute, return to 5 and 5, then 6 and 6 until 20 minutes are up.

I got to 8 push-ups on the round of 12. Finished out at five then six.

Warm-up 10 minute row: 2408m, 2:04.5/500m
Cool-down 10 minute row: 2263m 2:12.5/500m

140725

5 minutes handstand practice:

then:
bench press:
5 × 90, 5 × 110, 3 × 135, 3 × 155, 3 × 180, 3+ × 200 (7)
3? × 210 (1)
AMRAP × 155 (13)

Wendler 5/3/1 Logbook

then:
“Helen”
3 rounds for time of:
400m Run
21 KB Swings, 1.5/1 pood
12 Pull ups

Post time to comments.

Time: 9:06 (2:55, 3:06, 3:04)

130221: 9:36
120321: 11:39
120107: 10:28
110818: 12:31

Warm-up 10 minute row: 2432m, 2:03.3/500m
Cool-down 10 minute row: 2289m 2:11.0/500m

140724

5 minutes handstand practice:

then:
5 rounds for time of:
Row 500m
Run 400m

Time: 19:13 (3:35, 3:45, 3:56, 4:01, 3:54)

Did a 500 on the rower then realized that I hadn't started the clock. Hilarity!

Warm-up 10 minute row: 2422m, 2:03.8/500m

140723

5 minutes handstand practice:

then:
squat:
5 × 100, 5 × 112, 3 × 150, 3 × 175, 3 × 200, 3+ × 225 (5)
3? × 235 (3)
3? × 245 (3)
AMRAP × 175 (10)

Wendler 5/3/1 Logbook

First time squatting on new squat stand.

Warm-up 10 minute row: 2235m, 2:14.2/500m
Cool-down 10 minute row: 2254m 2:13.1/500m

140721

5 minutes handstand practice:

then:
Thursday 140703
5 rounds for time of:
45-lb. barbell Turkish get-ups, 21 reps
Run 400 meters

Post time to comments.

Compare to 120319.

30 lb barbell. Time: 35:03 (7:04, 6:45, 7:16, 7:11, 6:45) All TGU sets unbroken.

120319: 43:28 First two rounds with 45 lb dumbbell. Last three rounds with 35 lb dumbbell.

Warm-up 10 minute row: 2427m, 2:03.6/500m

140719

5 minutes handstand practice

Then:
Beach Season
10-1 Bench Press (135, 95#)
1-10 Strict Pull-up

Time: 18:48

140718

5 minutes handstand practice:

deadlift:
5 × 150, 5 × 185, 3 × 225, 5 × 240, 5 × 280, 5+ × 315 (19)
5? × 335 (5)
AMRAP × 240 (15)

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2420m, 2:03.9/500m
Cool-down 10 minute row: 2334m 2:08.5/500m

140717

5 minutes handstand practice.

One minute on...One minute off
30 KB Swings - 2 pood
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round not completed, perform a 10 burpee penalty.
Post rounds completed and if any penalties were counted to comments.

5 round completed, no penalties. All rounds around 50 seconds.

Warm-up 10 minute row: 2339m, 2:08.2/500m
Cool-down 10 minute row: 2294m 2:12.5/500m

140715

5 minutes handstand practice.

Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell snatches, 5 reps, left arm
50-lb. dumbbell snatches, 5 reps, right arm
25 Box Jumps (24"/20")

6 rounds + 5 snatches left + 1 snatch right

Warm-up 10 minute row: 2367m, 2:06.7/500m
Cool-down 10 minute row: 2264m 2:12.5/500m

140714

5 minutes handstand practice.

Then:
"Air Manion"
7 rounds for time of:
Run, 400 m
29 Air Squats

TIme: 17:57 (2:23, 2:32, 2:32, 2:41, 2:32, 2:47, 2:28)

Cool-down 20 minute row: 4546m 2:11.9/500m

140710

5 minutes handstand practice.

Then:
50-40-30-20-10 reps, for time of:
Box Jump (24"/20")
Sit-up

Time: 12:29

Warm-up 10 minute row: 2345m, 2:07.9/500m
Cool-down 10 minute row: 2262m 2:12.6/500m

140709

5 minutes handstand practice

Then:
100 Shoulder to Overhead (115/75)
* 10 pull ups for every time you put the bar down

Time: 21:02

25+15+14+12+12+9+5+8
70 pull-ups

I think I could do this a lot faster if I broke this into sets of 13/12 from the beginning.  Spent a lot of time recovering.

Warm-up 10 minute row: 2357m, 2:07.2/500m
Cool-down 10 minute row: 2185m 2:17.2/500m

140708

squat:
5 × 125, 5 × 155, 3 × 185, 5 × 200, 5 × 230, 5+ × 265 (12)
5? × 280 (1)
AMRAP × 200 (12)

Wendler 5/3/1 Logbook

then:
5 minutes handstand practice

then:
The River Styx
1000m Row
-then-
21-15-9
Kettlebell Swings (70, 53#)
Burpees

Time: 11:07

140707

bench press:
5 × 100, 5 × 120, 3 × 145, 5 × 160, 5 × 180, 5+ × 205 (11)
5? × 215 (5)
5? × 230 (2)
AMRAP × 160 (14)

Wendler 5/3/1 Logbook

then:
5 minutes handstand practice

then:
Row: 8 x 20:10, use meters or watts

113+109+107+103+102+101+99+99=831m, 1:36.2/500m

131224: 104+106+107+105+103+99+102+101=825m, 1:36.9/500m
131017: 109+109+103+99+97+95+96+92=802m, 1:39.7/500m
130503:113+112+105+103+101+101+100+100=835m, 1:35.8/500m

Warm-up 5 minute row: 1179m, 2:07.2/500m
Cool-down 5 minute row: 1119m, 2:14.0/500m

140703

bench press:
5 × 95, 5 × 120, 5 × 145

squat:
5 × 120, 5 × 150, 5 × 180

Wendler 5/3/1 Logbook

then:
5 minutes handstand practice

then:
Max Reps Air Squat for 2 minutes
Rest 1 minute
Max Reps Burpee for 2 minutes
Rest 1 minute
Max Reps Push-up for 2 minutes

81+31+50

Warm-up 10 minute row: 2269m, 2:12.2/500m
Cool-down 10 minute row: 2233m 2:14.3/500m

140702

5 minutes handstand practice

then:
press:
5 × 65, 5 × 80, 5 × 95

deadlift:
5 × 145, 5 × 180, 5 × 220

Wendler 5/3/1 Logbook

then:
TABATA:
Hold top of Ring Dip
Hold bottom of Ring Dip

Odd interval perform top hold, even interval perform bottom hold for 8 intervals of 20 seconds on and 10 seconds rest.

Warm-up 10 minute row: 2269m, 2:12.2/500m
Cool-down 10 minute row: 2233m 2:14.3/500m

140701

5 minutes handstand practice

then:
Complete 5 rounds:

45 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT)
Sprint 200 yards

*Rest 3 minutes between rounds.
*Use a 45 lbs plate or empty barbell for overhead walking lunges.
*Back knee has to touch the ground to count as a rep.

Time: 22:09 (1:46, 1:43, 2:07, 2:03, 2:26)

Warm-up 10 minute row: 2329m, 2:08.8/500m
Cool-down 10 minute row: 2232m 2:14.4/500m