The intent of this blog is to increase adherence by publicly posting my training

Don't wish it was easier, wish you were better.

Tuesday, January 29, 2013

15min AMRAP Monday

3 HSPU off 25" box
5 DL at 225
7 pullups
9 box jumps at 25"

6 rounds plus 2 pullups

Sunday Gripped

4th place finish in Gripped. See website for details.

Thursday, January 24, 2013

OHS and burpees

21-15-9
Row 500
9-15-21

Of OHS at 95lbs and burpees

21:30 ( I think)

Tuesday, January 22, 2013

Fran Monday

7:25

Prev 8:10 in Nov

Sat wall balls and T2B

50 WB
25 T2B
40
20
30
15
20
15
10
5

Prev 26:30 July 2012

Today 17:56

Wednesday, January 16, 2013

A dirtier thirtier


A Dirtier 30″
  • 30 box jumps 30/24
  • 30 pull-ups
  • 30 kb swings 55/35
  • 30 weighted OH lunges 45/25
  • 30 toes to bar
  • 30 push jerk 95/65
  • 30 hip extensions
  • 30 wall balls 20#/14# to 11′ and 9′ respectively
  • 30 over-the-barbell burpees
  • 30 calories of rowing
28:04

Hip ext: supermans with abmat
Box 25"
 Otherwise rx'd

Monday


“Tabata This”
  • row (for calories)
  • squats
  • pull-ups
  • sit-ups
  • push-ups
*one minute rest between each set
9,8,8,8,8,8,8,8
14,14,14,14,14,14,14,14
4,4,2,2,2,2,2,2
12,12,12,12,12,12,10,9
12,10,8,8,7,6,6,6

Saturday, January 12, 2013

Sat Hang Cleans and Burpees

3 rounds for time of

15 HPC at 115
15 Burpees

6:38

Wed AMRAP

20 min AMRAP of

10 box jumps at 20"
20 Abmats
30 DU's

6 + 3 box jumps

Monday- nearly Fran

5 rounds for time

10 burpee pullups
10 thrusters at 95lbs

16:00



Sunday, January 6, 2013

Jan 5

50 pullups
10 HSPU's (3 mats)

untimed and some mobility work

Fri Jan 4

8 rounds

5 thrusters at 135
10 toes to bar
15 deadlifts at 135

28:47

T2b need some work

Jan 2


5 rounds
15 deadlifts 155/115
15 deficit push-ups (hands on 45# plates)
15 box jumps 24/20

21:37  
Pushups took forever

Tuesday, January 1, 2013

Diane

At 185 and 24" box for HSPU
5:47

ROM day

Sunday

Mobility work
OHS and strict pullups
B-warmup
Ring Holds