Incline bench
5-5-5-5-5
2rnds of:
10 thrusters 2x35#
20 boxjumps ~15inch
30 russian twists
40 1arm KB swing 35# (20/side)
stretch for 25min
Friday Dec 3, 2010
Warmup
5min bike
15 min stretching/loosening up shoulder
Max Press
5(50%)-3(65%)-2(85%)-1(95%)-1(100%)-1(105%)
10min stretch
5min bike
15 min stretching/loosening up shoulder
Max Press
5(50%)-3(65%)-2(85%)-1(95%)-1(100%)-1(105%)
10min stretch
Thursday, Dec. 2, 2010
Warmup
tabata double unders
dynamic stretch 10min
Interval sprints
5 rnds:
30s max sprint, 4min rest
rest 10 min
100 squats
75 situps
50 pushups
25 back ext - 45lb plate
stretch/foam roller 15min
tabata double unders
dynamic stretch 10min
Interval sprints
5 rnds:
30s max sprint, 4min rest
rest 10 min
100 squats
75 situps
50 pushups
25 back ext - 45lb plate
stretch/foam roller 15min
Wednesday, Dec. 1st, 2010
Warmup
1000m Row
dynamic stretching
Max Bench
5(50%)-3(70%)-2(85%)-1(90%)-1(95%)-1(100%)-1(105%)
WOD
25 strict dips
50 squats
25 strict pullups
50 double unders
1000m Row
dynamic stretching
Max Bench
5(50%)-3(70%)-2(85%)-1(90%)-1(95%)-1(100%)-1(105%)
WOD
25 strict dips
50 squats
25 strict pullups
50 double unders
Monday, Nov. 29th, 2010
"Nate"
AMRAP in 20min
2 Muscle ups
4 Handstand pushups
8 Kettlebell swings - 72lbs (2pood)
AMRAP in 20min
2 Muscle ups
4 Handstand pushups
8 Kettlebell swings - 72lbs (2pood)
back at it again
Ok so things are finally back to normal and it's back to training as usual. Been training solid for over a month. Feeling strong and almost completely healthy. Time to start posting again.
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