Jul 2012

early July
lots of aerials, backhandsprings and stuff

29 Jul
 DL warmup 5RM -----225,295,315
12,9,6,3
DL -315
HSPU ----------------12:10, 13:10, or 14:10

May and June 2012

Most of May and June was spent having fun, swimming and doing gymnastics practice (backhandsprings, handstands, front handsprings, and aeriels)
Learned the aerial in June actually. First day of attempting, I got none, 2nd day: 2 (in a row) 3rd day: 3. 4th day 8  (I think 3 in a row at one point)

6-19-12
21-15-9 of:
Squats (205)
explosive pushup (pushup explode from ground to raised surface. I used 35 lb DB on it's side)--------------------------8:24
+
1 arm DB snatch to 1RM---- 95 w/ R, 85 w/ L (90 lb DB's were taken)
+
swim for cool down

Apr 2012 WOD's

APRIL 2012 WOD's

4/10/12   
1RM DL----------395 (PR)
+
hang clean and snatch practice: 135# 3x4-6 then hang clean 10 reps

4/13/12
Fran-------- 3:17

4/17/12
4 RFT of: (my creation)
5 cleans
10 dips
15 GHD situps--------7:03

4/20/12 (my creation)
PARTNER WORKOUT: (person A and B)
A Fireman carry B across B-ball court long side(L)
A+B handstand walk across short side (S)
A carry B down L
A+B jump onto stage/ handstand (~sternum height)
A+B 20 feet across monkey bars (TRX bar; they were parallel)
mex rep kipping pullups
REPEAT for 3 rounds, except 2nd round was crab walk along S and B carrying A
on 3rd round it was bear crawl along L, leap frog along S, bear crawl down L
-------------------just under 6 minutes, pullups were 23, 16, 6

4/22/12
Tabata punching bag each round was: R jab, L jab, R cross, L cross, R hook, L hook, R elbow, L elbow
+
5 Rounds of:
Max Double Unders
5x standing long jump---------------------- DU's 22, 18, 20, 18, 17  long jumps were just under 10 feet
+
100 Double unders for time----1:27 (stopped at 48, 81 and 98)

March 2012 WODs

3-19
1RM DL----------385
1RM Power Clean------205

3-22
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
... adding 3 each round----------------------completed 18 + 9 Thrusters. Therefore 135 total reps

3-23
Bench 4x2 185, 190(f.1),185(f.1),180(f.1)
+
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups------------------6:20 (last HSPU took too long)

3-29
5x3 OH squat------------135,145,155,165x2
+
21-15-9 reps for time of:
205 pound Back squat
50# DB swing----------------------8:38

Some workouts done during deployment (July 2011 through Feb 2012

28 july 11
6RFT
5 HSPU
10kb swings-1.5 pood
5 squat cleans-135£
15:35

11 sep 11
AMRAP in 15 min of:
10 pullups (DH)
10 ply pushups-------------9 rnds

20 Sep 11
1 min on 1 min off minutes for 12 min of 30 DB swings

29sep11
1 snatch every 30 sec for 12 min: used 135 #

8 OCT 11
1RM DL----345
21-15-9 of 295#DL and HSPU
--------------------13:16

some bullshit in late oct. with sprints and m/us...very bad

21 nov 11
5rm squats----225
snatch and clean practice
alternating tabata vertical jump(8) and pushups(15)

23 nov 11
3x5 press------95,105,110(f. did 3)
100 pullups for time----------8:25

28Nov11
3x5 squat------205,225,225
3x5 bench------175,175,170(f. did 4)
then 5 90 sec RFT of:
5 DL-------275(first 3 rounds) then 225 for last 2
max dips-------15,6,6,5,7

1DEC11
25
1 mu
20 ghdsu
2 mu
15 ghdsu
3 mu
10 ghdsu
2 mu
5 ghdsu
5 mu-----------supposed to be for time, but I didn't get it
+ 7 clean thrusters --135,135,145,155,165,175,185(f. 3/4 of way up on thruster)

3Dec11
150 pushups for time and rounds (6:14. 6 rounds(30,30,25,20,20,15...perhaps I only did 140...)
+ 10 60 yrd sprints 30 second rest btwn rounds

7Dec11
3x5 Deadlift----225,275,295
+ 5RFT of
10 strict pullups
10 dips
10 tru pushups (arms are held close to waist)-----10:28

10 Dec11
Turkish getup alternating each hand and going up 5 pounds----start at 40, got to 95 on Right, failed on left
+ tabata punching bag (punched a barrel)+
+tabata Double unders

13 DEC11
4x10 squat, front(135), back(225. f.did 7), front(135), back(210 f. did 7)
+ max wide grip inverted rows then max wide pushups----25,50
max close grip inverted rows then max diamond pushups-----20,22
max shoulder width inverted rows, then max shoulder width pushups----10,15


14DEC11
3x BW bench press 9,6,4
+
21-15-9
R arm DB clean (45 pounds)
L arm DB clean
burpees-----------------8:05

20dec11
Bench 5,3(f did 1),1(f)-----185
4x10 dips
+
AMRAP in 15 min of:
5 strict pullups
7 push press-----(100)
9 KTE--------------------7rnds +5pu +7 pp +2 KTE

21dec11
snatch balance 7x1-----125,135,145,155,165,175,185(f)
+
3 rnds of 800m run (rest 2 min btwn rnds)---4:04,4:32,4:44

21 dec11
5RFT
10 toes to bar
10 air squats
10 pullups
10 KB swings (1.5 pood)
10 KB clean and press (5 ea hand)-------17:53

31dec11
5RFT
10 burpee pullups
10 KB swings (1.5 pood)
10 Knees-to-Chest
10 KB snatch (5 ea arm)
10 4-count scissor kicks---------20:43

3jan12
50 BW squats (160) in 2 rounds (30,20)
+
5rounds of
10 KB above head anyway (1.5 pood)
Double unders
parallete knees up----------------20:20
(while one person is doing their 10 KB above head, two other people are at station
doing the other exercises, then rotate)

16jan
3x5 squats----225
weighted pullups (45£) max reps----9,3,5
+
3 rounds to completion of:
15 sit-and-stand(partner stands on your feet. you sit up and stand )
5 wall walks (climb up and down w/ feet, while walking on hands)

17Jan12
3X max BW bench------9,8,6
+
3 RFT of:
GHD situps (25,20,20)
GHD back extension (25,25,25)
intermediate exercise (1st- dips 25+5... 2nd pushups w/ hands palm up and close to hips 23......3rd 45 lb DB snatch (20 ea)
*done w/ partner. while parter does GHD, you do intermediate exercise.

25jan12
20 MU's for time-------10:43
+
5 RFT of:
wall walks (1,2,3,4,5)
5 BW rows (upside-down on rings)
5 (ea arm) KB clean and jerk 1.5 pood----------15:12

8feb12
bench press 1RM------195
+
turkish getups-----R- 100 L- 95