Tuesday 07/17/12

Bench Press
3 x 5


Front Squat
3 x 5


For time:
6 Down-backs
25 Double-unders
4 Down-backs
50 Double-unders
2 Down-backs
75 Double-unders

The down-backs are on the bball court. Compare to 07/09/08.


Weighted Pull-ups
3 x 5


Dips
3 x 18


Run approx. 2 miles (Kiley's hilly route)

Compare to 07/02/12.


10:00 a.m.

Bench Press
250 x 5 x 3


Front Squat
222.5 x 5 x 3


Metcon
4:41 - beat my old time by 5 seconds.


5:00 p.m.

Weighted Pull-ups (s.s. with dips)
70 x 5,5,2 (reset)


Dips (s.s. with pull-ups)
3 x 18


7:00 p.m.

Run (a little over 2 miles)
16:07 (16:41)
Mile 1 - 7:39 (7:48)
Mile 2 - 8:28 (8:53)

Numbers in parentheses are from 07/02/12, so I improved by about 34 seconds.

Big day.

Monday 07/02/12

Below-Knee Power Snatch
4 x 2


Power Clean from Blocks
4 x 2


Bench Press
3 x 5


Run approx. 2 miles (Kiley's hilly route)


5:00 a.m.

BK HP Sn
170 x 2 x 4


PC from blocks
220 x 2 x 4


9:30 a.m.

Bench Press
245 x 5 x 3


After MSCL (evening)
A little over 2 miles
16:41
Mile 1 - 7:48
Mile 2 - 8:53

This was my first significant run in the Vibrams this year (I had run a mile in them about a month or so ago, but nothing since). 2 miles on very hilly terrain was a big mistake in terms of foot care. The blistering was bad - I wrapped my right foot in prewrap and duct tape until Friday (4 days later). The downhill portions were probably the worst part. Sheesh.