Tuesday, November 24, 2009

Eating was Beef for Break-fast
Lunch baked chicken.
WOD: 95#
20 mins for rounds
2 cleans
2 Front squats
4 Back squats
(four rounds)
At the ten min mark I could no longer do the Front squats. Instead of dropping weight I took out the Front squats.
2 Cleans
4 Back Squats
(Four rounds)

Sunday, November 22, 2009

Wall presses/ Barbell lunges/ beach rows/
10 deadlifts at 135#
200meter sprint
Three rounds 4 min's
lungs gone!

Thursday, November 19, 2009

Monday: Backsquats 95#x10, 125#x10, 135#x20,Deadlifts 135#x10, 155#x10, 185#x10,Form control: had to use a ball for depth on backsquats sincei have issues with that. Deadlift, dead stop no touch and go.

Tuesday: Heavy TGU's 10 swings at the end of each set of TGU's: Movement day, meaning just move some weight but don't push limits.

21-15-9 Cleans @ 100# / Paralet push ups with feet on a box.