Thursday 10/20/2011

The Rx for the WOD was 115lb. I haven't done Snatches, let alone Power Snatches in months so I decided to go lighter.

OH Press

85x3
100x3
115x3
115x3
120x3

10 Rounds for Time
3 Power Snatch (95)
3 Burpees
7 Minutes 28 Seconds

Wednesday 10/19/2011

Didn't hit my 1RM for Power Cleans today (175lb). Also, I really don't like doing Front Squats for a timed workout. I'm just way to slow at them.

Wednesday Ultimate Conditioning (Mike's Class)Power Clean

115x1

135x1
145x1
160x1
165x1
165x1
170x1

15-12-9-6-3 For Time
Front Squat (95)
Burpees

9 Minutes 30 Seconds

Monday 10/17/2011

Had to use Dumbbells instead of a Kettlebell for the WOD because Apex doesn't have heavy KB's. 

Bench Press

135x5
165x5
185x5
195x4
205x3

4 Rounds for Time
12 Push Press (95)
12 DB Swings (50)
9 Minutes 52 Seconds

Saturday 10/08/2011

I was able to do 2 reps of 190 for Back Squat, my previous 1RM. So I guess that means I'm slowly getting stronger.

Power Clean

95x5 (Hang PC)
115x4 (Hang PC)
135x2 (x2)
140x2 (x3)

Back Squat
95x3
135x3
155x3
170x3
180x3
190x2 (failed 3rd rep)

5 Rounds for Time

5 Pull-ups
10 Push-ups
15 Sit-ups
20 Air Squats
(Rest 2 min between rounds)
16 Minutes 36 Seconds (-8 Minutes)

Thursday 10/06/2011

Pull-ups were taking forever on "Little Angie" so I stopped at 25 and moved onto the next thing. I've been putting kipping off for a while now, clearly I need to learn...

Deadlift

135x5185x5
205x5
225x3
255x3

Deadlift  (60 sec rest between sets)
235x2 (x10)

Little "Angie"

25 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats 
10 Minutes 16 Seconds

Monday 10/03/2011

Stopped doing pull-ups for a while, got weaker. Sad.

Bench Press

95x5
135x5
165x5
185x3
195x3
210x3

Pull-ups (5 on the min. for 20 min.)
5-5-5-5-5
5-4-5-4-4
4-4-4-4-4
5-4-4-5-5
90 (of 100)

Sunday 10/02/2011

Today's WOD was brutal. Originally the rounds were 21-18-15-12-9-6-3...however half way through the workout it was clear Mike had underestimated the workout, so he decided to drop the 6-3 rounds. Not that that made much of a difference. It still kicked my ass hard. The only thing I had actual trouble with were the KB Squat Cleans.

Sunday Ultimate Conditioning (Mike's Class)
21-18-15-12-9 For Time
KB Squat Clean (52lb)
DB Push Press (30lb)
Deadlift (155lb)
Russian KB Swing (52lb)
*At the end of every round Bear Crawl 50 meters

42 Minutes 53 Seconds