9/2/10
3x5 squats-----------------235-235-235
3x5 bench press-----------165-165-165
+
6 rnds of:
plyo pushup
100 yrd sprint
(rest 60 seconds btwn rnds. plyo pushup is starting with one hand on raised object, and alternate)
----------------------30-13-11-7-9-7
9/3/10
Play: messed around with some Capoeira in the field, lots of handstands, back hand springs and dive rolls.... I also hurt my left shoulder, so it's probably a good idea to rest up for a while
9/6/10
30 squats (BW, I used 155lbs)
30 ball slams (I used 18 lbs)
---------------2:32
I kind of broke the medicine ball, so then:
1 minute of medicine ball slam-------10lbs
9/7/10
3x5 Deadlift---------------315
3x max pullups------------15,10,10
+
5 rnds
185# bench max reps------------(1st rnd 165, 5 reps) 3,3,3,3 (with spotter)
3 box jumps--------------------~45 inches
9/10/10
3x handstand hold -----------------33, 25, 34 sec
+
1RM clean----------------------235
1RM squat---------------------245
1RM bench press---------------185
1RM Deadlift-------------------375
Total: 1040 Strength to weight ratio~6.7
9/14/10
2x20 squats-------------------------175-205
+
AMRAP 12 min.
5 reps overhead anyway (185#)
7 wide plyo pushups (supposed to be med ball slams, but I broke the med ball last time)
9 pushups
--------------------3rds + 2 overhead
9/15/10
3 deadlift(80%,85%, 90+% of 1RM---------------300, 320,345
5x3 press---------------------------115,115,120,120,125
+
10 sprints ~80 yards---------------------fastest round 12.28 sec
9/18/10
5x3 power snatches---------------------95-95-100-100-105-135*
6x2 power cleans-----------------------135-155-175-175-185*-205*(f. did 1)
*started from floor, the others were from hang position. snatches were bad, beyond 100 were almost squat snatches
+
5 rounds for completion (focusing on quality of reps) of:
8 HSPU
8 L pullups
8 ring dips
8 true pushups
--------------I timed 17:22, but this was not a timed WOD
9/22/10
3x5 bench press-----------------------175, 175, 175 (f, did 3)
+
for 10 minutes:
30 dumbell swings at 70 lbs one minute on, one minute rest (5 rnds)
-------------------------30,30,30,28(f),25(f)
9/27/10
2 power cleans every minute for 15 minutes---------------------185
+
10 sprints, 50 yds with 30 sec rest btwn rnds---------------6.44 sec shortest-7.06 longest
9/28/10
5RM deadlift---------------------225,275,295,320
+
5 RFT of:
1 OH press
1 pullup
1OH press
3 pullups
1 OH press
------------------10:28
*used 125 lbs, pullups were deadhang.
5 pullups
