Wednesday, April 29, 2015

150429

Swim: 750m Time trial

Time: 24:13

Tuesday, April 28, 2015

150428

bench press:
5 × 90, 5 × 115, 3 × 135, 3 × 155, 3 × 180, 3+ × 200 (8)
3? × 210 (3)
3? × 225 (1)
AMRAP × 155 (15)

Warm-up 10 minute row: 2358m, 2:07.2/500m
Cool-down 10 minute row: 2340m, 2:08.2/500m

Saturday, April 25, 2015

150425

Row marathon (42195M). Time: 3:04:59.1, 2:11.5/500m

Thursday, April 23, 2015

150423

Swim: 
Repeat 50m, recover :30s until form/pace deteriorates

1:03, 1:05, 1:11, 1:14, 1:15, 1:13, 1:20, 1:16, 1:15, 1:20 = 12:12

Warm-up 20 minute row: 4570m, 2:11.3/500m

Wednesday, April 22, 2015

150422

press:
5 × 65, 5 × 85, 3 × 100, 3 × 115, 3 × 130, 3+ × 150 (6)
3? × 155 (2)
AMRAP × 115 (10)

Warm-up 10 minute row: 2351m, 2:07.7/500m
Cool-down 10 minute row: 2348m, 2:07.8/500m

Monday, April 20, 2015

150420

“Woof”
Run 1 Mile
21 Kettlebell Swings
21 Kettlebell Front Squats
Run 800 Meters
15 Kettlebell Swings
15 Kettlebell Front Squats
Run 400 Meters
9 Kettlebell Swings
9 Kettlebell Front Squats

Rx – 70# / 53#

Time: 18:29

Warm-up 10 minute row: 2358m, 2:07.2/500m
Cool-down 10 minute row: 2265m, 2:12.4/500m

Sunday, April 19, 2015

150419

squat:
5 × 120, 5 × 145, 3 × 175, 5 × 190, 5 × 220, 5+ × 245 (5)
5? × 260 (3)

Warm-up 10 minute row: 2387m, 2:05.6500m
Cool-down 10 minute row: 2358m, 2:07.2/500m

Friday, April 17, 2015

150417

Bike M-Hill x 2. 21.25 miles ascent 689 feet: 1:14:16, 17.2 mph

Wednesday, April 15, 2015

150415

SATURDAY 140906
Rocket
Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats

11 rounds + 40 yard swim

150319: 11 rounds even. Had about 15 seconds left and didn't attempt a swim in that time.
141106: 10 rounds + 50 yard swim + 10 push-ups.
141008: 10 rounds + 50 yard swim + 4 push-ups.

Tuesday, April 14, 2015

150414

bench press:
5 × 90, 5 × 115, 3 × 135, 5 × 145, 5 × 170, 5+ × 190 (13)
5? × 200 (5)
5? × 210 (3)
AMRAP × 145 (13)

then:
For time:
12-11-10-9-8-7-6-5-4-3-2-1
KB Swing (1.5/1)
Box Jump (24”/20”)

Time: 10:20

Warm-up 10 minute row: 2419m, 2:04.0/500m
Cool-down 10 minute row: 2415m, 2:04.2/500m

Sunday, April 12, 2015

150413

deadlift:
5 × 165, 5 × 205, 3 × 245, 5 × 265, 5 × 305, 5+ × 345 (16)

Warm-up 10 minute row: 2372m, 2:06.4/500m
Cool-down 10 minute row: 2345m, 2:07.9/500m

Saturday, April 11, 2015

150411

press:
5 × 65, 5 × 85, 3 × 100, 5 × 110, 5 × 125, 5+ × 140 (8)
5? × 150 (2)
AMRAP × 110 (13)

Warm-up 10 minute row: 2364m, 2:06.9/500m
Cool-down 10 minute row: 2341m, 2:08.1/500m

Thursday, April 9, 2015

150409

Swim: 
10 x 100m, recover 1:00

2:20, 2:30, 2:36, 2:43, 2:39, 2:47, 2:49, 3:01, 2:56, 2:54 = 27:15

Wednesday, April 8, 2015

150408

5 minutes handstand practice.

then:
THURSDAY 150402
5 rounds for time of:
Run 350 meters
Lunge 50 meters

Time: 13:05

Warm-up 10 minute row: 2354m, 2:07.4/500m
Cool-down 10 minute row: 2264m, 2:12.5/500m

Monday, April 6, 2015

150406

SUNDAY 150405
Complete as many rounds as possible in 30 minutes of:
800-meter run
35-lb. dumbbell thrusters, 25 reps
400-meter farmers carry, 35-lb. dumbbells

2 rounds + 800m + 25 thrusters + 200m farmers carry

Warm-up 10 minute row: 2324m, 2:09.0/500m
Cool-down 5 minute row: 1092m, 2:17.3/500m

Sunday, April 5, 2015

150405

bench press:
5 × 90, 5 × 110, 5 × 130

squat:
5 × 115, 5 × 140, 5 × 170

then:
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Time: 11:54. 
kipping 7-7-7, 5-5-5, 3-3-3 but was way too slow compared to strict.

120518: 9:37

Warm-up 10 minute row: 2407m, 2:04.6/500m
Cool-down 10 minute row: 2238m 2:14.0/500m

Friday, April 3, 2015

150403

press:
5 × 65, 5 × 80, 5 × 95

deadlift
5 × 160, 5 × 200, 5 × 240

then:
3 rounds
10 pull ups
10 front squats (135/95)
10 burpees
rest 1 min
2 rounds
10 pull ups
10 front squats
10 burpees
rest 1 min
1 round
10 pull ups
10 front squats
10 burpees

Time: 15:54 (6:48, 5:00, 2:04)

Warm-up 10 minute row: 2490m, 2:06.2/500m
Cool-down 10 minute row: 2325m 2:09.0/500m

Thursday, April 2, 2015

150402

Swim: 1000m Time trial

Time: 29:18

150312: 30:30
150205: 30:01
121116: 36:05