Friday, November 7th - FINALLY BACK***

WU: 10 Min Basketball
Good Mornings - 45lb x 3S x 10R

WOD: Back Squat 5x5 (Just getting back into this. Getting back ready)
95x10 135x10 = WU
185x5Rx5S

WOD2: 20 MIN AMRAP
65lb Power Snatch
10 Pushups
Total Rounds = 7

Bungees
3Rounds, 2 Minutes Each. Starting shooting, 2nd and 3rd round were Sprints.

Abs
Legs Raises - Hanging

Notes: Finally back following Main PAGE WOD - while adding some metcon to certain workouts or other short, high intensity workouts to others. Ouch! Never taken time off again, =)

WU: 1/2 Mile Jog
3 Sets of 5R Pullups

WOD 1: Pullups 1-1-1-1-1-1-1 (DB between feet)
wu: 35lbx1 40x1 50x1
60x1 60x1 70x1 70xF 65x1 65x1 65x1

WOD 2: Sept 1st - Mainsite WOD
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
TIME: 25:19

Notes: Thrusters were my obstacle on the metcon. 21 in a row was tough. A lot of times on this, I stopped, and racked, then few more etc...Shoulders were dying, legs were perfectly fine. Did last 9 all in a row, so thinking i just didnt push myself on the other sets.

WU: 5 Min Jog
w/ some Bar Power Snatches

WOD: 5 Rounds - For Time
95lb Power Snatch x 12 Reps
400M Run
***Watch time reset!!! Last I looked it was around 30min, and i believe that was around finish of the 4th Round. So was def over 30 Min. This was a tough one!!! Will have to do it again, and try to get under 30 min AT LEAST. On Treadmill for run, was at 9mph, then 10 mph for few rounds, then 11mph for last two.

Saturday, August 29th

WU: 10 Min Basketball
Shoulder-Rotator Exercises..w/ Red Band

WOD 1: 4 Rounds - Reps listed Below - For Time
Med Ball Pushups w/ feet up on Box (each hand one a med ball, wide)
Pullups -Wide Grip, Semi Sup Grip
12-10-8-6
7-5-3-1
Time = 3:13

WOD 2: 5 Rounds
Pushups - X-plode off floor, up onto DB's, then back down x 5 Reps
Pullups - Legs Tucker, Semi L
Time = 5:27

Post WOD:
1.BW Rows off Smith Machine Bar
a. Play around with some one arm stuff...
b. 3 Sets of 10 Reps - 45 Second Rest between Sets
2. Dips - 3 Sets of 10 - 30 Sec Rest in Between

Friday 08 -22 - 09 Workout

WU: 5 Min Bike
"3 Rounds" - Good Mornings
Pullups
DB Shrugs

WOD: Deadlift 5 x 3 Reps
wu: 135 x 5R x 2S, 185 x 5

225 x 3 255 x 3 265 x 3 275 x 3 285 x 3(PR)

METCON - "3 Rounds"
Hang Power Clean 135lb x 5 R
7 Dead Hang Pullups
10 Dips
Time: 6:01

Core:
Weighted Machine - 5S x 10R - Pryamid'n weight UP

Note: Metcon Workout - Grips died on the Hang Cleans...had to re-rack at end, gain grip, for last few reps. Deadlifts felt good...Again, its just the decline which i feel i need to address witch the heavier weights. Also, i tried to switch grip, one palm in, one palm out...Grip felt good with this, but it did through me a little off.

WU: (1) 10 Min Basketball (2) 10 Min Gymnastics Work - Handstands, Rolls etc

WOD:
Main
5 Rounds: For Time
10 Pull Ups (Used Kipping style)
5 Dips (w/ holding 45lb DB in legs)
25 Box Jumps (was at least 24' High, maybe bit higher. Picture below)













Total Time: 15:06

(2)5 Rounds - No Rest
Close Grip Bench Press (Hands narrower than shoulders)
Reverse Curl (Curved Bar)
CGBP - 95lb x 2 Sets 135lb x 2 Sets - 1st 2, 8-10 Reps. 2nd 2, 5-7 Reps
Reverse Curl - 50lb x X

Notes: Main WOD killed me... Did some close grip Bench Press...Going to start incorporating this exercise. Will help strengthen my ELBOWS IN push for JJ.