Tuesday, July 12, 2011

Run, you jerk!

Warmup:
Row 250M@1:00

WOD:
For time:
800M run
Clean and Jerk, 30 reps @ 135
800M run

15:54

Buyout:
3x3 bench press @ 205

BW: 199

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Friday, July 08, 2011

DT

Warmup:
Row 500@1:48

WOD:
Three rounds for time of
155 pound deadlift, 12 reps
155 pound clean, 9 reps
155 pound push jerk, 6 reps

14:18

I scaled this from 5 to 3 rounds - it woulda killed me right now at 5. 

Buyout:  

Weighted pullups, triples, 7x

40, 35, 30, 30, 25, 25, 20

BW: 196

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Thursday, July 07, 2011

Hill repeats

http://connect.garmin.com/activity/97493550

Ran a few hill repeats today on Old Farm road.  That was ugly.  Wicked ugly.  Very spiky heart rate, no endurance.  Gotta get back up to speed here!

BW: 196

Wednesday, July 06, 2011

Deads and Bench

Warmup:
Row 500@1:52

WOD: 
Deadlift Triples, 5x
Bench Press Triples, 5x



DL @ 315, 315, 315, 315, 315
BP @ 185, 205, 215, 205, 205

Buyout:

10 reps of squat clean 115, L-pullup

BW: 198

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Tuesday, July 05, 2011

Hot to trot...

Running again!  First time I've run any distance over 400M since I banged up my foot in Florida.  Ran the Tech Park loop by the office, 2.2 miles, 21:43, average pace of 9:52.  Felt like shit and I walked some of it.  Pace should go up pretty quick once I get back on the horse.

82°, sunny, winds at 7MPH. 

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