Been crazy busy the last 10 days..
But here we go.
November 6th
Leverage
Row 1000m
30 Power Snatch 95
50 Ball Slams 20
Time Just over 8 minutes
This was harder than I thought it was going to be. I came off the rower at about 3:38 or so, moderate pace. I did the snatches in something like 8, 7, 5, 4, 3, 3.. Ball park. The last couple sets it was mostly grip, not really power.
The Ball Slams I did 15, 15, 20. Those got my wind way up there like crazy.
7th
Clean complex.. worked from 165 up to 195 steadily.. Nothing crazy.
Lennox - I think miscounted on this, but I got 6 or 7 Rounds and this was 100 times more terrible than I expected. Really hard workout. Lunges suck.
8th
Dead Ringer
10 Rounds + 3 Deads.
Awesome workout. This played to some of my strengths with deads and push ups, but it was a cool combination, whenever you were just about sick of one movement, it was over and on to the next. Good pace the whole way through, about a round a minute.
Friday 9th
"Glen"
For Time
30 C&J @ 135 (basically Grace)
Run 1 Mile
10 Rope climbs
Run 1 Mile
100 Burpees
35:39.. This was ridiculously hard, but there was no urgency because it was so long. Just a grinder the whole way. Did not stop on either run which was my main goal. Fun hero workout.
Saturday - Rest.. much needed..
Sunday - Impromptu WOD
100 Push Ups for time
4:45
Just dickin around in my living room in between football games... Tried this out for fun, don't really count this as a work day, just curious if I could do this any faster than before. About the same.
Monday
"Josh"
7:35.. overall 90 pull ups and 45 OHS in under 8 minutes, I will take that any day. Really hard one.
Tuesday
Snatch
1RM
http://www.youtube.com/watch?v=tbZv9NY0YOs&feature=youtu.be
Today was sort of an epiphany day for me with squat snatches. Something just clicked..
I had never done over 140 with any decent form and today I did:
135, 145, 150, 155, 160, 165(fail)
These felt as good as they ever have and I loved every second of it.
Annie
8minutes Rx'd..
No excuses, BUT my shoe came untied and I got an ab spasm in the middle of this.. and then I got the dreaded ass raspberry.. It sucked.. Like a minute slower than my best time on this.. I hate high rep sit ups so much.. suck ass..
Wednesday
Box Squats
3 rep max
I did 135, 185, 225 for warm ups.. and then moved up to 255, 275, 295, 315, 325..
The last rep on 325 was slow so I stopped. I also ran out of time before the next class, but these felt good to crank through. Love a good box squat.. I hope these translate to better numbers on normal back squats in the coming months.
Thursday
REST DAY WOOOOOOOO
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