Friday 06/22/12

Pistol work


Bench Press
3 x 5


Clean Pull
5 x 3 (ascending o.k.)
Focus on keeping back angle the same off the floor (keep hips from rising first).


Pull-ups (pronated)
3 x 11


In teams of two, each teammate does 4 rounds for time of:
10 Burpees
20 Walking Lunges
10 SDHP, 75#/53#

Only 1 teammate may be working at a time, so one person is resting while the other is working. Person A does 1 round, then person B does 1 round, then A does 1 round, then B does 1 round, and this continues until each teammate has done 4 rounds.


Tabata Run


A.M.

Pistols
On thick metal 10# plate:
3 w/2 red bands
3 w/1 red band
3 ---
3 ---

On thin metal 10# plate
3 ---
3 ---

All reps were 3 per leg.


Bench Press
240 x 5 x 2
240 x 7


Partner WOD
10:02

My rounds:
1:08
1:07
1:08
1:05

On round 1, I smacked my knee pretty darn good. On rounds 2, 3, and 4, I missed one lunge per round (and thus had to do another) - I can't remember the last time I missed a lunge. Sheesh. Also kind of funny.


P.M.

Pull-ups (pronated)
3 x 11


Clean Deadlift
135 x 3
225 x 3
315 x 3 x 2
315 x 3 with a deficit (feet on 2 x 4s)


Picked up Senechals from the airport, then did the Tabata Run.
Rounds 1 - 6: 7.9 mph
Round 7: 8.0 mph
Round 8: 8.1 mph

Not a PR or even a tie yet, but getting faster.

Sunday 04/25/10

Clean and Jerk Work


30-20-10 reps for time of:
Box Jumps, 24"/18"
KTE
200 ft. OH Carry, 135#/95#


Originally:

Team WOD
3 rounds for time of:
40 OHS, 125#/85#
50 Pull-ups
60 Box Jumps, 24"/18"
70 Double-unders
400m run

Rules
1. Each exercise must be completed before starting the next exercise.
2. Only one person can work at a time.
3. The numbers posted are total numbers per team for each round - the exception is the 400m run. For example, if Jack does 30 double-unders and Jill does 40, they're done with double-unders for that round. However, they each have to do a 400m run (and as explained in Rule #1, no one can start the next round until both are finished running).