Monday 06/04/12

Power Snatch
4 x 2


Power Clean
4 x 2


Weighted Pull-ups
3 x 5


"Baseline Metcon"
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run


1 mile TT (uphill)


Power Snatch
155 x 2 x 3
155 x 2 + 2 Hang Power Snatch


Power Clean
215 x 2 x 4


Did weighted pull-ups on Tuesday instead


Baseline Metcon
5:12

Over 5 is not great, but my it'll get better, so I'm ok with this as a starter.


Evening

1 mile uphill (northwest of Bennington)
6:53

This is about 40 seconds faster than the previous Monday's identical run (7:34), so that was nice. I also know I've done this in less than 6:30, so I've got some room for improvement as well.

Monday 07/25/11

Phil:

Deadlift
1 x 5+


"Baseline Metcon"
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run


Kiley:

Bike Way Group Ride

Wednesday 01/19/11

Phil:

Back Squat
3 x 5


"Baseline Metcon"
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run


Kiley:

Muscle-up work

"Baseline Metcon"
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run