Feb. 13th

AMRAP in 10mins of:

6 Ring Dips
6 Squat Snatches- 95#'s
6 BJ- 24"

Score: 8Rds + 6 reps


Workout Video

Feb. 12th

Part 1:

3 Rds for time of:

10 C+J- 95#'s
10 CTD Burpees

Time: 2m41s

Part 1 Workout Video

Rest 3+hrs

Part 2:

For time of:

50 Chin-ups
500m Row- avg 500m = 1m35.6

Time: 3m06s

Part 2 Workout Video

Rest 3hrs+hrs

Part 3:

For time of:
30 Thrusters- 95#'s
1 mile Airdyne

Time: 3m25s

Part 3 Workout Video

Feb. 11th

Part 1:

A. Front Squat, 2-2-2-2, rest 5mins
255, 265, 265, 275(1)

B. Power Snatch, 1 rep every min for 10mins starting @175#'s
175, 180, 185, 190, 195, 200, 205, 210, 215(f), 215

C. Thrusters, 5 UB reps, 5 sets for time @175
time: 11m50s
*failed on set 3 twice at the 5 rep mark

Workout Video

Rest 6+hrs

Part 2:

Swim, 25m every min for 40mins
Completed, lengths were 27.5m

Feb. 9th

21,18,15,12,9,6,3 reps for time of:

Chin-ups
BJ's- 30", step down every rep

Time: 7m19s

Workout Video

Felt really good about this workout even though I didn't get a wink of sleep last night at work, hopefully tonight I'll get some Z's.

Feb. 8th - "Elizabeth"

"Elizabeth"

21-15-9 reps for time of:
Squat Clean-135#'s
Ring Dips
Time: 7m52s

Workout Video


*previous time was 9m44s on Dec. 4th, 2010

Feb. 7th

A. Squat Clean. Split Jerk, 3.1 x 3 sets, rest 7mins
225, 235, 245 (missed on the split jerk but I PC it and finished it off)

B. Hang Power Snatch. Squat Snatch, 1.1 x 3 sets, rest 7mins
185, 195, 200

C. Power Clean and Push Jerk, 1 fast rep every 30sec for 5mins @205#'s, (No Re-Dip)
Completed

D. HSPU Negatives, 1 rep (about 3sec+) every 20sec for 10mins
Completed, used Rogue Parallette for depth

Workout Video for Parts A and B

Feb. 5th

Part 1:

1 mile on the Airdyne- 85% Effort, time: 2m22s, avg 25mph
+
Rest 3mins
+
21,15,9 reps for time of: 85% Effort
WB's- 20#'s
KBS- 24kgs
Time: 3m42s
+
Rest 3mins
+
1km on the Rower- 85% Effort, time: 3m32s, avg 500m= 1m46.4
+
Rest 3mins
+
21,15,9 reps for time of: 85% Effort
BJ- 24", step down after each rep
Hand Release Push-ups
Time: 3m08s
+
Rest 3mins
+
1 mile on the Airdyne- 85% Effort, time: 2m19s, avg 25mph


Rest 6+hrs


Part 2:

Swim- 25m every min for 30mins, Completed Laps were around 20-21sec

Feb. 4th- Triple Day

Part 1:

15, 12, 9 reps for time of: ALL OUT EFFORT
Power Cleans-115#'s
CTD Burpees
Time: 2m37s, previous time was 2m48s on Jan. 20th

Part 1 Workout Video

Rest 3+hrs


Part 2:


15, 12, 9 reps for time of: ALL OUT EFFORT
Thrusters- 105#'s
CTB Chin-ups- tried to butterfly them
Time: 3m05s, previous time was 3m39s on Jan.20th

Part 2 Workout Video

Rest 3+hrs

Part 3:

15, 12, 9 reps for time of: ALL OUT EFFORT
Deadlift- 205#'s
CTD Burpees
Time: 2m24s


Part 3 Workout Video

Feb. 3rd

Part 1:

A. Back Squats @20x1, 3,3,2,2, rest 5mins
280, 290, 300, 310(1)

B. OHS @20x1, 3x3, rest 5mins
205, 215, 225(2)

C. Squat Snatch, 5 TnG reps every min for 10mins @135
5,5,5,5,5,3,3,3,3,3 rep per min


Workout Video

Rest 6+hrs


Part 2:


Swim- 25m every min for 30 sets
Completed, the average lap time was 19sec

Feb. 2nd

10mins of Airdyne- 50% effort
+
10mins of lower body stretching
+
10mins of Rowing- 50% effort
+
10mins of lower body stretching
+
10mins of Airdyne- 50% effort

Completed