Monday 07DEC09

Rest day

Sunday 06DEC09

Warm-up: practice all movements

WOD: "Lumberjack 20"

20 Deadlifts (225#)
Run 400 meters
20 KBS (2 poods)
Run 400 meters
20 OHS (22# bar)
Run 400 meters
20 Burpees
Run 400 meters
20 Chest-to-bar pull-ups
Run 400 meters
20 Box jumps
Run 400 meters
20 Medicine ball cleans
Run 400 meters

38.13

All runs done on treadmill at 1.0 incline and 10.5 speed -- they were difficult today. Had to scale back from as rx'd WOD on deadlifts, OHS, and dumbbell cleans. Still need work on OHS and cleans, but they are improving. Burpees and pull-ups felt great today. Looking forward to some rest tomorrow.

Saturday 05DEC09

Warm-up: Row 500 meters

WOD: Row 1000 meters
Then three rounds of 21-15-9 reps of:

Ab-mat sit-ups
Back extensions

07.38

Post-WOD: OHS practice

Quick workout. Difficult to push at full-speed for 1000 meters; very similar to 800 meters on track. Good warm-up for tomorrow "Lumberjack" workout.

Friday 04DEC09

Warm-up: Clean practice

WOD: Complete three rounds for time of:

Run 800 meters
135# Power cleans, 21 reps

34.46

Great effort today. Big improvement on cleaning from the ground. Remember to keep back arched, pull to mid-thigh, big shrug, and quick elbows. Runs were done at 1.0 incline and 10.0 speed.

Thursday 03DEC09

Warm-up: full mobility work

WOD: 3 rounds, 15-12-9 reps of:

Thrusters, right arm only, 60# dumbbell
Thursters, left arm only, 60# dumbbell
One-hand pull-up, right arm
One-hand pull-up, left arm

25.10

Awesome effort today. Weight was very heavy on thrusters, and all pull-ups were done as singles. It was difficult to hold onto my wrists when my arms became sweaty. Good to be back on track.

Wednesday 02DEC09

Rest day

Tuesday 01DEC09

Pre-WOD: tennis

WOD: Front squat 3-3-3-3-3 reps

175-175-185-195(f)-185

Post-WOD: L-pullup practice and sit-ups