back extensions and quarters

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

All hip-back extension sets unbroken, runs at 1:30 to 1:37

21:07 total

BW 188

1RM Push Jerks, 5x5 incline bench

1RM push jerks, 7 rounds
155, 175, 185, 190, 185, 175, 175

5x5 incline bench (cause I'm vain...)
145, 145, 145, 145, 145

BW 188

250M sprints

8 rounds of 250M sprints, 1:00 rest between rounds

0:42
0:33
0:44
0:36
0:47
0:35
0:44
0:33

Longer rounds were slightly uphill with a 15 MPH headwind...

front squats and weighted pullups

5 rounds of triples, front squats and pullups

Front squats: 185, 195, 205, 215, 215
Weighted Pullups: 50, 55, 55, 55, 55

5k

Horrible, horrible run.

5k on the usual route. 26:46, 8:38 pace. Felt like crap the whole way. Blech.

On the other hand, it was a glorious sunny late winter day, so that was a plus.

3:1 intervals

3:00 on, 1:00 off, 6:00 on, 2:00 off, 9:00 on

2.21 miles

Triceps and quarters

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

21:12, PR!

+1 Pullups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

12 sets + 10 pullups, total of 88.

2 mile tempo

14:34 and it was frickin' hard!

1 rep max cleans

7 rounds of 1 RM cleans:

175, 185, 195, 200, 200, 205, 215 (PR! woohoo!)

2 mile tabatas

20 seconds sprint
10 seconds rest

for 2 miles distance.

34 intervals total. That was hard.

SDHP and ring dips

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

10:57 vs. 13:29 last time.

Finished up with 3 minutes of jumprope

BW 188

Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

9:30 vs. 8:04 last time. Just didn't have the suck-up today...

Tabatas...

8 rounds of 20 seconds sprint followed by 10 seconds rest

blech!

1k repeats

3x1K repeats, 5 minute rests

4:11, 4:21 and 3:59.

20 minute tempo

2.46 miles, 20:00, 8:08 pace.

200M intervals

7x200M, 2x recovery period

35, 38, 39, 41, 40, 39, 38