Wednesday, December 25, 2013

12 Days of Christmas at my parents' house (performed like the song):
1 handstand pushup descent
2 broad jump
3 pushups
4 V-ups
5 chair dips
6 walking lunges
7 tuck jumps
8 squats
9 situps
10 second plank
11 knees-on-couch handstand pushup (aka overhead press?)
12 jumping lunges

Took a break in the middle of the 8th day to shovel the driveway.

Friday, December 20, 2013

Still sore from Karen. What the balls.

Warmup:
5 minutes row
active warmup mobility things
5 minutes row

3x:
5 deadlift
5 hang power clean
5 front squat
5 push jerk
@ 35-65-85

Grace:
30 clean and jerks for time @ 95 lbs
4:25

Sidenote: Weirdly, this is my first time ever doing Grace at the prescribed weight. Woot!

Wednesday, December 18, 2013

Karen
150 wall balls for time @ 14 lbs, 10ft target
14:18. Ew.

Tuesday, December 17, 2013

10 minutes AMRAP:
1 dip
1 ctb pullup
2 dip
2 ctb pullups
3 dip
3 ctb pullups
...
I got 8 rounds exactly

Then 1k row for time
4:08.8

Thursday, December 12, 2013

Back squat 6-4-2-1 @ 125-155-175-195 w/ 3 min rest

Then 4 times through following:
30 sec - max power clean @ 95lb
30 sec - rest
30 sec - max wall ball @ 14lb
30 sec - rest
30 sec - max pullups
30 sec - rest

Power cleans: 9-7-8-8
Wall balls: 10-10-10-11
Pullups: 8-8-9-10

Tuesday, December 10, 2013

Every minute on the minute for 12 minutes:
odd - 15 russian kb swing @ 16kg
even - 5 push press @ 65

Then every minute on the minute for 12 minutes:
odd - 9 toe-to-bar
even - 10 burpees

Probably averaged around 30 seconds rest.

Friday, December 6, 2013

Overhead squat 12 min build to a heavy single:
3-3-1-1-1-F @ 75-85-95-105-115-125

Then for total time:
10 toe-to-bar
90 double unders
rest amount of time it took to complete (1:28)
20 toe-to-bar
60 double unders
rest amount of time it took to complete (1:52)
30 toe-to-bar
20 double unders
9:20 total

Thursday, December 5, 2013

Push press 7-5-3-3-3-F-F @ 35-65-95-105-115-125-125

Then Annie:
50-40-30-20-10 of:
Double unders
Situps
6:06. Not too far off my PR, woot!

Monday, December 2, 2013

Warmup:
1 min jumprope
some stretchy things
3 rounds of:
6 thrusters @ 45-65-85
3 pistols per leg (to 18-20" surface)
6 divebomber pushups


Workout:

Back squat - 12 min build to a heavy single
5-3-2-1-F-1-F @ 125-155-175-195-205-195-200
(Fails were from not getting quite deep enough. Never had to bail on a lift, just wasn't pushing my depth.)

Then 3 rounds of:
30 sec - max thrusters @ 75lb
60 sec - rest
7-6-5

Then 3 rounds of:
30 sec - max double unders
60 sec - rest
35-48-47

Then 3 rounds of:
30 sec - max burpees
60 sec - rest
10-9-10