Friday 06/15/12

Pistol work


Bench Press
3 x 5


8 rounds for time of "Cindy"


Below Knee Hang Power Snatch
Build to heavy double


Pull-ups (supinated)
3 x 11


Pistols (all reps are per leg)
Foot on thick metal 10# plate for all sets
5 w/2 red bands
3 w/1 red band
3 w/5#
3 ---
3 ---


Bench Press
237.5 x 5 x 3


8 rounds of "Cindy"
7:21
Blah


P.M.

B.K. Hang Power Snatch
135 x 2
145 x 2
155 x 2
165 x 2
170 x 1 (got 2nd, but it wasn't power)


Pull-ups (sup)
3 x 11

Friday 01/13/12

Phil:

Practice - handstands and pistols


10 rounds for time of "Cindy"

10:00 rest

5 rounds for time of:
20 Double-unders
20 Sit-ups


Kiley:

Rest Day

Friday 01/06/12

Phil:

Practice - handstands


8 rounds for time of "Cindy"


Kiley:

Back Squat
3 x 5

21-15-9 reps for time of:
HSPU
Pull-ups
Wallballs, 14#

Friday 10/14/11

Phil:

Handstand Practice

10 min AMRAP of:
10 Get-ups (5 right, 5 left), 1.5 pd/1 pd
10 Box Jumps, 30"/24"


Kiley:

"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Tuesday 06/21/11

Phil:

Back Squat
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+


5 rounds of "Cindy" for time, i.e., 5 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Compare to 01/11/11.


Kiley:

Rest day

Sunday 02/13/11

Phil:

Rest Day

Kiley:

For time:
10 Deadlifts, 1.25 x BW
1 Round of Cindy
 -Cindy = 5 pull-ups, 10 push-ups, 15 squats
8 Deadlifts
2 Rounds of Cindy
6 Deadlifts
3 Rounds of Cindy
4 Deadlifts
4 Rounds of Cindy
2 Deadlifts
5 Rounds of Cindy

Sunday 10/31/10

Phil:

Rest Day

Kiley:

"Quasi Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Saturday 09/25/10

Phil:

Deadlift
5 RM


5 rounds of "Cindy" for time, i.e., 5 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Compare to 06/23/10.


Kiley:

Deadlift
5-5-5-5

5 RFT of:
5 Pull-ups
7 GHD Sit-ups
15 Squats

Friday 06/25/10

Phil:

Rest Day

Kiley:

OHS
5 x 5

"1/2 Cindy"
10 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Ride 1 hour, not for time

Wednesday 06/23/10

Phil:

Back Squat
5 x 3


5 rounds of "Cindy" for time, i.e., 5 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats


Kiley:

RAGBRAI preparation begins...

Ride 2 hours, not for time

Friday 01/01/10

Clean
Heavy Single


"Half-Cindy"
10 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Compare to 09/01/09 or 06/28/09.

Tuesday 09/01/09

Time: 5:30 a.m.

Clean
6 x 1

"Half-Cindy"
10 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

OR

21-15-9 reps for time of:
Deadlift
Burpees

For the deadlift, choose a challenging weight. One guideline is to use the "Diane" weights (225#/155#).

Compare to 05/30/09.