Monday, November 16, 2009
Sunday, November 15, 2009
Wednesday, November 11, 2009
Evening @ CFN:
Warmup: knocked out some triple-unders.
AMRAP in 20 min:
8 Handstand Pushups16 GHD Situps32 Squats
Rounds: 5 (+8+16)
*done with paralletes to 2" below top of pipes. GHD Situps done Games style with two hands touching the ground behind Sorinex machine.
Morning @ home:
Mow grass for 2 hours
Afternoon @ CFN:
Split Snatch 3x2: 136/136/126
Split Jerk 4x1: 185/195/200/205 PR
Back Squat 3x3: 226/216/216
*Also PR'd my power clean, 185#
30 seconds pullups30 seconds burpees30 seconds rest
*done with a 21# vest
Sunday, November 1, 2009
Morning @ Fitworks:
AMRAP in 30 min:
5 Ring Dips10 Situps15 Squats
Rounds: 31 (+5+10+3)
*This felt really good. I kept a solid pace until the last 3 minutes, at which time I hauled ass. Definite morale booster after the last few days.
3x15 Straight legged back extensions @ 25#
Thursday, October 29, 2009
Morning @ Conner 5K:
Time: 19:06 PR*
*Unfortunately, this won't be an actual PR. The course was short approximately 400 meters (or about 1 min 45 seconds). It was a 2-lap course. First lap: 9:30, Second lap: 9:36. Feel DAMN good about this time and wish the cop would have accurately measured the course. I'm very confident I would have gotten sub-21 on the run, an assumed PR of over a minute.
Notes: Still strict Paleo, but on Halloween, I ate an entire bar of 80% dark chocolate. No other cheats.
Evening @ Fitworks
Max pushups without stopping: 52
*PR by 10 pushups
Split Jerk 3x2
Back Squat 3x3
*240 was done solidly. This is a big jump, adding 10 pounds to my 3-rep when I usually go up 2-5 pounds per week. Don't know if it's paleo, fish oil, or coming off a rest cycle, but I like it.
12 Dumbell Swings, 35#12 Pullups12 Box Jumps, 20"
Post: Cool/Cold Shower