Monday 11/16/09

Squat
95Kgx5x3

Bench
70Kgx5x3

Deadlift
130Kgx5

Ate a steak and cheese omelet which was about 72g of protein for breakfast, a triple bacon cheeseburger for lunch at about 74 g of protein, and a gallon of milk with dinner to come!!! Can't wait for Wednesday.

WOD 090922

Snatch

Worked up to 60 Kg then 3 singles at 50 Kg

Clean and Jerk

Worked up to 75 Kg then 3 singles at 64 Kg

This is my first real workout in about a month and it felt great. I thought it would be best to drop back a bit on the weight and work on form. Felt pretty decent but still needs work. Next time bump it up by 2 Kg.

WOD 082009

Front Squat

3,3,3,1,1,1

Rest 10 mins. then...

AMRAP in 10 mins of

10 Dumbbell Snatch(5 per side)
10 Push ups

Post results to comments

Monday 8/17/09

Back Squat
75%x5x3

Push Press
70%x5x5

Tabata Pull ups(6 rounds)

Post results to comments.

WOD 090804

Jerk

1,1,1,1,1

Rest 5 mins then...

AMRAP 12 mins

5 Burpees
10 Box Jumps
15 KB swings

Post loads for jerks and rounds for metcon to comments

WOD 090728

As many rounds as possible in 20 mins of:

7 Pull ups
7 Burpees

Post rounds to comments.

WOD 090726

Clean 3,3,3,1,1,1

Find your 1 rep max. Post load to comments.