20110719

• Run 400m – rest 1 min.
• Max Push-ups in 1 min. – rest 1 min.
• Max Sit-ups in 1 min. – rest 1 min.
• Max Dips in 1 min – rest 1 min.
• Max Squats in 1 min – rest 3 min

Work: Push Press 3,3,3,3,3 – Press every 3 min.

Liz

PU 27

Situps 32?

Dips 25?

Squats 45

PP 35kg-40-44-46-46 

20110713

“Jack” Complete AMRAP in 20 minutes of:
52kg/37kg Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

liz
6rds w/ 37kg, 35#kb,24"box

Monday 091221

From Catalyst Athletics:
Back squat - 80% x 3 x 5
Snatch deadlift - 100% (of snatch) x 3 x 3
Push press - 73% x 5 x 5
3 sets:
A1. Pull-ups x 10; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Liz
WU: Row 3 min, burgener WUx1, CFWUx1
BS 140#
Snatch DL 115#
PP 85#

3 sets of
10 kipping pull-ups
10 sit-ups

Daniel

BS 340#

Snatch DL 205#

PP 165#

Monday 091123

LIZ

CFWUx1

Burgener WUx1

Press WU 5x55, 3x65, 3x75

Press 1-1-1-1-1

Push Press 3-3-3-3-3

80-85-90-90-95(f)

95-95-95-95-95

Then,

2 rds of:

400m run

50 squats

5:12

Meghan (5:14)

Daily Sports Barn reprimand: "Stop running so fast, you almost knocked me over!!"

ThURSDAY 090924

Got some nifty new shoes today.....ready to set some Oly PRs!!

LIZ:

Back Squat 5-5-5-3-3-3

115-120-125-135-145-150

Then,

10,9,8....1 of:
Push Press (65#)
SDHP (35#)

5:28

Daniel:

3-3-3-3-3 Front Squat

260, 275, 290, 290, 275.

Then 2 sets max pull ups.

THURSDAY 090917

Still taking it easy on the ankle.
Front Squats 3-3-3-3-3
Liz 105-110-115-115-115

then 5 rds of:
3 pullups
5 dips
7 pushups
Liz 4:06

Daniel:
Press 1-1-1-1-1
Push Press: 3-3-3-3-3
5x3 Clean high pulls

Press: 165, 175, 180 Fail, 180, 175.
Push Press: 185, 185, 185, 185, 185

Overhead

Overhead Progression:

Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

Liz
P 60-65-70-75-80x3
PP 80-85-90-95-100x2
PJ 105-115-125-135-140(PR)

video: 140#, slow but it was after all the previous reps, and I was tired.

THURSDAY 090806

LIZ

Warm-up: CFWU x 1, 5x45# OHS, 3x65 OHS

WOD: 5x5 OHS

75-85-95-105-115

The video is at 115# and headless, because I had to prop it up.

Daniel:

WU: Burgener warm up x 3. 5x95 Push Press, 3x135 PP, 3x155 PP, 3x155 Press.

Press 3x3 @ 155

Push Press 3x3 @ 180

Push Jerk 3x3 @ 190

Then 3 rnds for time of:

500m row, 21 burpees, 400m run

As rx'd 17:51.

FRIDAY 090724

3-3-3-1-1-1 Push Press

Rest 5 mins

On the minute:

Perform 3 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 3 Power Cleans.
*Use a maximal weight. At least 80% of 1 RM
*Perform 5 Pull Ups for every rep not complete. Complete at end of 15 minutes.

Daniel:

165-185-195x2-195-205 (fail)-200 (fail). Shoulders felt like crap, hence my poor results.

Power cleans on the minute done at 185. Didn't miss any reps but it got pretty hard near the end. Man do my traps hurt!

Liz

3-3-3-1-1-1 Push Press

75-85-95x2-95-100-105(f)

WOD: Done with 95#. Last 5 mins did C&Js, instead of just PCs.

Going Overhead

SUNDAY 090705

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Daniel:
Press 165, 175, 185, 190 (New PR), 195 (Fail);
Push Press 190, 190, 190, 190, 190;
Push Jerk 190, 190, 190, 190, 190.

This WOD got really mentally intense towards the end. I was fighting for every rep during the PJs. My old press PR is 180, I am very pumped I was able to push 190 so many times, that should really help move my press PR upwards!

Liz:
Press 65, 70, 75, 80, 85 (tie PR)
Push Press 85, 85, 85x2, 85x2, 80
Push Jerk 80, 80, 80, 80, 85

Press It!

@ CF Las Vegas
Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

Liz
55-60-65-70-75(f)
80-85-90-90-90
95-115-125(f)-120-120