140831

Bike M-Hill x 2. 21.25 miles ascent 689 feet: 1:14:18, 17.2 mph

140830

deadlift:
5 × 150, 5 × 185, 3 × 225, 3 × 260, 3 × 300, 3+ × 335, 3? × 355 (12)
AMRAP × 260 (15)

then:
5 minutes handstand practice.

then:
8 rounds for time of:
4 snatches (95)
200m run

Time: 12:36

Warm-up 10 minute row: 2306m, 2:10.0/500m
Cool-down 10 minute row: 2223m 2:14.9/500m

140828

30 Minutes
Hand stand & Hand stand walking

Record total distance or total time in handstand

120 meters.

Warm-up 10 minute row: 2231m, 2:14.4/500m

140827

press:
5 × 60, 5 × 70, 3 × 85, 3 × 100, 3 × 115, 3+ × 130 (8)
3? × 135 (3)
3? × 140 (3)
AMRAP × 100 (13)

then:
5 minutes handstand practice

then:
Armstrong Pull-up Pyramid:

Start the pyramid with one repetition, the next set has two repetitions, the next has three. Continue in this fashion until you miss a set. (e.g. your last set was five, your next set would be six, but you could only do four. You missed a set) Do one more set at a maximum effort. Rest 10 seconds for each repetition in the previous set.

10 rounds + 7. 8 reps in max effort set. dead hang.

140627: 9 rounds + 8. Dead hang pull-ups. Started to get a little kippy in the last round so I stopped there.

Warm-up 10 minute row: 2345m, 2:07.3/500m
Cool-down 10 minute row: 2214m 2:15.5/500m

140826

5 minutes handstand practice.

Then:

30 Minute Time Cap
100 Back Squats (135/95) Tabata
Squat for 20 seconds, rest 10 seconds. Continue until you complete 100 back squats.
– Then directly into the 2nd metcon –
21-18-15-12-9-6-3
KB Swings (1.5/1)
Box Jumps (24/20)

Time: 16:56 (5:25, 11:32)

Goblet squats with kettlebell. Did the squats 5 sets of 10. Took me 25 seconds to hit the timer

Warm-up 10 minute row: 2267m, 2:12.3/500m
Cool-down 10 minute row: 2150m 2:19.5/500m

140824

5 minute handstand practice.

then:

squat:
5 × 100, 5 × 125, 3 × 150, 3 × 175, 3 × 195, 3+ × 220 (11)
3? × 235 (3)
3? × 245 (3)
AMRAP × 175 (10)

Warm-up 10 minute row: 2347m, 2:07.8/500m
Cool-down 10 minute row: 2250m 2:13.3/500m

140823

bench press:
5 × 80, 5 × 100, 3 × 120, 3 × 140, 3 × 160, 3+ × 180 (11)
3? × 190 (3)
3? × 200 (3)
AMRAP × 140 (17)

Warm-up 10 minute row: 2257m, 2:12.9/500m
Cool-down 10 minute row: 2218m 2:15.2/500m

140822

MONDAY 121001
Run 5K

Post time to comments.

Time: 24:45. Outdoor trail run.

140821

5 minutes handstand practice.

then:
WEDNESDAY 140115
"Marguerita"

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Time: 18:15

140117: 22:44

Warm-up 10 minute row: 2395m, 2:03.5/500m
Cool-down 10 minute row: 2264m 2:12.5/500m

140819

5 minutes handstand practice.

then:

AMRAP – 45 Min
250 m Row
Rest (1:1)

27 rounds even.

Warm-up 5 minute row: 1197, 2:05.3/500m

140818

5 minutes handstand practice.

then:
30 Min AMRAP
Run 200m
10 Kettlebell Swings - 24kg
10 Push-ups
10 Box Jumps - 24"

12 rounds even.

Warm-up 10 minute row: 2321, 2:09.2/500m
Cool-down 10 minute row: 2248, 2:13.4/500m

140817

5 minute handstand practice then:

deadlift:
5 × 150, 5 × 185, 3 × 225, 5 × 240, 5 × 280, 5+ × 315 (16)
5? × 335 (5)
AMRAP × 240 (20)

Warm-up 10 minute row: 2276, 2:11.8/500m

140815

press:
5 × 60, 5 × 70, 3 × 85, 5 × 95, 5 × 105, 5+ × 120 (11)
5? × 130 (5)
5? × 135 (2)
AMRAP × 95 (12)

then:
5 minutes handstand practice.

Warm-up 10 minute row: 2314, 2:09.6/500m

140814

5 minutes handstand practice.

then:

SATURDAY 091003

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

Pistols unweighted. Time: 15:56

131021: 19:47

Warm-up 10 minute row: 2426, 2:03.7/500m
Cool-down 10 minute row: 2308 2:09.9/500m

140812

WEDNESDAY 140730

10 rounds for time of:
15 push-ups
100-meter sprint

Post time to comments.

Time: 12:10. Sprints on track with slow corners.

Warm-up 10 minute row: 2280m, 2:11.5/500m
Cool-down 10 minute row: 2282m, 2:11.4/500m

140811

5 minutes handstand practice.

Then:
“Anaconda”
21-15-9:

Front Squat (135/95)
Kettlebell Swing (70/53)
400m Run

Time: 12:54

Warm-up 10 minute row: 2375m, 2:06.3/500m

140809

bench press:
5 × 80, 5 × 100, 3 × 120, 5 × 130, 5 × 150, 5+ × 170 (14)
5? × 180 (5)
5? × 190 (5)
AMRAP × 130 (16)

then:
5 minutes handstand practice.

then:
10 Clean and Jerks 135#/95#
10 Pullups
8 Clean and Jerks
10 Pullups
6 Clean and Jerks
10 Pullups
4 Clean and Jerks
10 Pullups
2 Clean and Jerks
10 Pullups

Time: 9:01

Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2256m, 2:12.9/500m

140808

5 minutes handstand practice.

3 Rounds:
Run 800m
30 Sit Ups
30 Overhead Squats (85/55)

Time: 23:21

Warm-up 10 minute row: 2351m, 2:07.6/500m

140806

5 minutes handstand practice.

then:

Complete as many rounds as possible in ten minutes of:
70 pound dumbbell Snatch, 10 reps
200 meter run

5 rounds even.

Warm-up 10 minute row: 2242m, 2:13.8/500m
Cool-down 10 minute row: 2214m, 2:15.5/500m

140805

5 minutes handstand practice.

squat:
5 × 100, 5 × 125. 3 × 150. 5 × 160, 5 × 185, 5+ × 210 (12)
5? × 220 (5)
5? × 235 (5)
AMRAP × 160 (16)

Warm-up 10 minute row: 2246m, 2:13.5/500m

140804

5 minutes handstand practice.

then:
For time: 

100 Burpee Box Jumps (24"/20")

Time: 11:22

Warm-up 10 minute row: 2188m, 2:17.1/500m
Cool-down 10 minute row: 2123m, 2:21.3/500m

140802

5 minutes handstand practice.

Then:

TUESDAY 140722
5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball

Post time to comments.

Time: 9:53 (1:12, 2:03, 1:57, 2:42, 1:57)

Warm-up 10 minute row: 2343m, 2:08.0/500m
Cool-down 10 minute row: 2135m, 2:20.5/500m

140801

4 Rounds:
25 - Burpees
25 - Pull Ups

Time: 15:37 (2:34, 3:44, 4:10, 5:07)

Attempted Wendler press and couldn't make it though second warm-up set. Handstand programming is taking a a toll here. Time to do a reset.

Warm-up 10 minute row: 2343m, 2:10.0/500m
Cool-down 10 minute row: 2135m, 2:20.5/500m