Warmup:
100m run
15 squats
100m run
10 pushups
100m run
10 leg swings
20m frog jump
80m run backwards

Then 105 lbs of front squat (2x5) and push press (2x4)


Workout:
5 rounds for time of:
5 thrusters (95 lbs)
7 pullups
200m run

10:51

Can't remember the warmup.

Workout:
Power clean & jerk 2-2-2-2 at 115-125-130-130(fail)

Then max rounds in 5 minutes of:
5 handstand pushups
7 kettlebell swings (16 kg)
9 pushups

I got 3 rounds plus 1 handstand pushup

Warmup:
400m run
3 rounds each, 20 seconds on, 10 seconds off of:
kettlebell sdhp (12 kg)
walking lunges
wall ball (14 lbs)
pullups


Workout:
21-15-9
hang squat clean (45 lbs)
goblet squat (16 kg)
6:24

21-15-9
ring dips
push press (45 lbs)
10:26

Warmup:
4 rounds of:
20 stepups with 20 lb. barbell on shoulders
10 squat jumps with 20 lb. barbell on shoulders
~15 yard inchworm
5 dive bombers
5 dead hang pullups

Back squats: 5-5-3 at 45-85-145

Workout:
Back squats:
5-5-5 at 125-125-130

Then max rounds in 7 minutes of:
7 ring dips
7 wall ball (14 lb.)
7 knees-to-elbows

I got 4 rounds minus 3 kte. So, 3 rounds. Boooooo.

I was taking it easy on the squats today to really focus on getting deep, plus my hip flexor is still a little sore from frisbee last weekend. Boooooo.

Warmup:
400m run
5 shoulder press
5 reps of new barbell complex (hang power clean, lunge both legs, shoulder press), 35 lbs.
10 burpees
10 barbell complex
5 burpees
40 jumping jacks

Workout:
800m row (prescribed was running, but my knee was sore)
50 pullups
50 pushups
50 situps
50 squats
800m row (prescribed was running)

20:18

Super Track Tuesday

Warmup:
200m run
15 squats
200m run
10 pushups
400m run
leg swings/stretch

Workout:
400m of 100m fartleks (jog 100/sprint 100/repeat)
20 pushups
800m of 100m fartleks
40 situps
400m of 100m fartleks
20 pullups

Me and Beef and Sweas rocked this one at River Park track. The fartleks were easier than I expected, especially toward the end. I thought the 800m round would be the worst, but the 2nd lap of that one was actually not too bad at all, and I still felt like I had speed at the end. Woot! Yay for running!

Warmup:
400m run
35 lb barbell work:
10 deadlifts
5 hang power clean
5 push press
10 jump squats
20 front squats
5 push press
10 jump squats
10 deadlifts
400m run

Workout:
For time:
3 rounds of:
10 power clean (105 lbs)
25 situps
5:33

Warmup:
4 rounds of:
250m row
~15m frog jumps
3 Turkish getups each arm (10lbs)

Back squat 5-3-3 at 95-125-135


Workout:
Back squat 3-3-3-3-3 at 135-145-155-165-175

50 burpees for time
4:01

Warmup:
400m run
Med ball clean complex (sets of 5)
20 flutterkicks
10 medball pushups into wall ball (10kg)
20 flutterkicks
10 medball pushups into wall ball (10kg)
20 flutterkicks
10 medball pushups into wall ball (10kg)
20 flutterkicks

3 power clean (85 lbs)

Workout:
Power clean, 3-3-3-3-3, 105-125-115-125-125

Warmup:
15 squat jumps
20 flutterkicks
20 sumo deadlift high pull (12 kg)
15 squats
20 sumo deadlift high pull
20 flutterkicks
15 squat jumps


Workout:
For time:
20-15-10-5 of:
box jumps (24")
wall ball (14 kg)
ring dips

16:14

After the workout, I was telling Tatts about how I couldn't do chest-to-bar pullups yet. So I went to show him, and I did one! And then I did another one! I got CTB today!!! YES!!

Warmup:
100m run
50m backwards run
10 squats
150m run
10 pushups
100m sprint

Some PVC work

5 reps each at 65 lbs of:
squat clean
push jerk


Workout: Olympic Lifting Class
4 sets, 2 reps of:
hang at shins power clean

4 sets, 2 reps of:
push jerk from rack position

4 sets, 3 reps of:
squat clean and jerk

Warmup:
400m run
2 minutes of 20 seconds on 10 seconds of:
pullups
goblet squats (16 kg)
push jerk (35 lbs)

Workout:
Push press: 5-5-5 at 90-105-100

Then:
5 rounds for time of:
20 squats
20 pushups

9:00

Then I ran another 400 with Sally to help dodge quad cramping.

Grace

Warmup:
Some PVC push presses and squats
Then 3 rounds of 10 each of:
push press (35 lbs)
overhead squat (35 lbs)
back extension
pullups
situps


Workout:
Grace
30 clean and jerk, 85 lbs
4:32

Will's warmups are insane.

Warmup:
Some leg kicks, arm swings
Pyramid 1-10 squats (alternate w/ partner)
Pyramid 10-1 pushups (alternate w/ partner)
5 shoulder press (45 lbs)
5 shoulder press (45 lbs)
5 seated shoulder press (45 lbs)
5 seated shoulder press (45 lbs)

Then 3 rounds, 30 seconds on, 15 seconds off of:
Seated shoulder press (45 lbs)
Box jumps (20")


Workout:
21-15-9 for time:
Burpees
Pullups
Kettlebell swings (16kg)

12:29

Warmup:
Leg swings
Arm swings

Then, w/ 35-lb barbell, 3 rounds of:
10 flutterkicks
10 sumo deadlift high pull
10 shoulder press
10 overhead squat


Workout:
3 sets of 5 overhead squat at 75-85-95

mile run for time

I accidentally ran a mile and a half in 11:53. Whoopsies. In my defense, I couldn't really see cause there was a torrential downpour and really, really loud, close cracks of thunder and lightning. And Scotty also went the wrong way.

Warmup:
Leg swings
200m run
5 kb swings (12 kg)
10 kb squats
200m run
10 kb deadlifts
5 kb squats
200m run
10 kb swings
10 kb squats


Workout:
3 rounds for time of:
20 pullups
20 box jumps (24.5")
20 deadlift (115 lbs)

16:23


Then I played a softball game. We won 8-7!!! Apparently they think I'm a ringer. Awesome.

Warmup:
2 rounds of:
400m run
10 burpees

Then some PVC squat work

Then 3 rounds, 45 seconds on/15 seconds rest of:
hang power clean - lunge left - lunge right - push press
squats


Workout:
5 rounds for time of:
10 hang power clean (85 lbs - prescribed was 105)
20 situps

6:17 ....probably should have tried this one as prescribed, but I'm happy with the workout.

I was pretty tanked from JT, so I rested Friday. Saturday and Sunday was a lot of walking up and down the sideline and yelling and calling subs. Yay Sirens! I got back from the tournament today, weighed in on the Wii Fit, and was effing pissed cause I'm on a weight swing high, plus I ate too much this weekend. Yuck. So I went for a run.

LoriFit:
~1.8 mile run
50 squats
50 V-ups
50 pushups