Archive for October, 2009

Sunday 10.25 Back Squat45x5x2, 75×5, 105×5, 135×10 Bench Press45x5

October 27, 2009

Sunday 10.25

Back Squat
45x5x2, 75×5, 105×5, 135×10

Bench Press
45x5x2, 65×5, 75×5, 85×5, 102x5x2

Rack Pulls, 3rd Hole
95×5, 135×5, 165×5, 185×5, 195×5

Monday 10.26

Back Squat
45x5x2, 75×5, 105×5, 135×5, 160x5x3

Press
22x5x2, 45×4, 55×3, 65×2, 77x5x3

Power Clean
65×3, 85×3, 100×3, 115x3x3, 115x2F, 115×3

Tuesday 10.27

Power Snatch + 2 Lunges
65×2, 75×2, 80×2, 85×2, 87×2

Clean & Jerk

85, 95, 105, 115 (JF), 115, 115, 115

Thursday 10.22 “Barbara”5 rounds for time:20 pull-ups (red ba

October 23, 2009

Thursday 10.22

“Barbara”
5 rounds for time:
20 pull-ups (red band)
30 push-ups (incline on bench)
40 sit-ups
50 squats
Rest 3 mins between rounds.

5:39 (5:39)
15:25 (6:46)
25:35 (7:10)
36:34 (7:59)
49:17 (9:43)

Wednesday 10.21

Back Squats
45x5x2, 75×5, 105×5, 135×5, 155x5x3

Press
22x5x2, 45×4, 55×3, 65×2, 75x5x3

Chins, Max Reps C2B, Green Band
10, 9, 10, 10, 9

Tuesday 10.20 21, 15, 9 reps for time of Front Squats, 95# Knees-to-Elbow

October 20, 2009

Tuesday 10.20

21, 15, 9 reps for time of
Front Squats, 95#
Knees-to-Elbows
8:51

More Make-up Logging Friday 10.2 Back Squat45x5x2, 75×5, 105×5, 135×5,

October 19, 2009

More Make-up Logging

Friday 10.2

Back Squat
45x5x2, 75×5, 105×5, 135×5, 165x5x3

Press
22x5x2, 42×4, 52×3, 62×2, 72x5x3

Deadlift
95×5, 115×5, 125×5, 145×5, BACK FAILURE.

Monday 10.5

15-12-9 Burpees / Hang Power Cleans @95#
18:56

Wednesday 10.7

Back Squat
45x5x2, 75×5, 105×5, 135×5, 170F BACK FAILURE
135×10, 95×10

GHD Hip Extensions
0x10x3, 10x10x3, 25x10x3

Press
22x5x2, 42×4, 52×3, 62×2, 74x5x3

Chin-Ups, Green Band, Max C2B
9, 9, 9, 8, 7

Friday 10.9

Back Squat
45x5x2, 65×5, 65×20, 80×20, 115×20

Bench
45x5x2, 65×5, 70×5, 85×5, 100x3F, 97.5x5x2

Rack Pulls (3rd Hole)
45×5, 95×5, 115×5, 135×5, 155×5, 175×5

Monday 10.12

3RFT: 400m row, 95# Bear Complex
16:20

Tuesday 10.13

Card Workout, 2×25# dumbbells
Walking Lunges / Front Squats / Hang Power Cleans / Push Presses
20 minute cap, 135 reps remaining in deck

Wednesday 10.14

Back Squat: 2 per min for 20 mins
10 mins @135#; 10 @ 155#

Bench
45x5x2, 65×5, 75×5, 85×5, 100x5x3

Chin-Ups, Green Band, Max C2B
9, 8, 7, 6, 5

Curls
45x10x2

Thursday 10.15

Linda @85#
21-15-9 Deadlift / Bench Press / Power Clean
20:27

Friday 10.16

3 RFT
30 Sit-Ups, 25# / 15 OHS 85#
14:18

Monday 10.19

Back Squat
45x5x2, 65×5, 105×5, 135×5, 160F BACK FAILURE.  FUCK.

3 RFT
12 SDLHP, 75# / 24 Push Press, 75# / 36 Air Squats
13:59

GHD Hip Extensions
0x10x3, 25x10x3

Power Cleans
45×3, 65×3, 85×3, 95×3, 100x3x3