A. 7 x 1 – Power Clean + 2 x Push Jerks w/90 Sec Rest
B. 20 Min AMRAP
5 x Kettlebell Cleans + Press (R/L)
10 x Power Swings (Stop/Go)
20 x Double-unders
C. Mobility
-Post results under comments
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A. 7 x 1 – Power Clean + 2 x Push Jerks w/90 Sec Rest
B. 20 Min AMRAP
5 x Kettlebell Cleans + Press (R/L)
10 x Power Swings (Stop/Go)
20 x Double-unders
C. Mobility
-Post results under comments
Not my best day.
WOD: 6+18 (double 1.5 pood KBs)
7+16
I used the blue KB for the clean/press and the yellow for the power swings
Singles on jump rope.
Good workout…..sore shoulders already
Recovery day. 3k row and mobility.
8+3
pink clean and press – bruises to go along with it!
blue power swings
singles
A. worked up to 145#
B. 9+13 w/ blue KB and singles: got into a good rhythm and it felt great, almost too easy
C. Back squats@ 155# :3×8
D. pull-up practice
14.4 mile bike ride with Josh
3×8 Backsq 95-105-115 (only R arm can help support bar)
wod:
5 Clean & press R only w/ 1pd
walking lunges
10 stop & go swings 1pd (R only again)
60 singles w/ R arm swinging rope (last round figured out how to do DU’s!)
6+ 40 reps.
I feel like freaking NEMO the fish! w/ a gimpy fin!
Felt great today. 9 + 60reps in 15 minutes. Used the white KB last 4 rounds (heavy for me!). Still doing singles and girly pushups, but getting faster.
08 AUG 2012
Goblet squats: 0x10, 25×12, 50×12, 50×15, 50×15, 50×15
Superset
{ Pulldowns: 110×12, 150×10, 170×5, 170×5, 170×5, 170×5, 170×5
DB Press: 20×12, 35×8, 40×5, 40×5, 40×5, 40×5, 40×5 }
Superset
{ DB Curls: 20×12, 25×8, 30×8
Pushdowns: 60×12, 70×8, 80×8
}
Abs Circuit x 3
plank 1 minute
Lying leg raises 10
Machine crunch down 150×20
DB side bends 50×20 (rnd1)
Cable side bends 80×20 (round 2), 120x
Shrugs, cable 240×20, 240×15
Toe raises 1/2 leg: 25/50
PC w/2J: 85-95-105-115-125-135-135
WOD:
5 KB cleans (r/l) 1pd
10 push ups
10 power swings (4rds@ 1.5pd, 2+7rds@ 2 pd)
6+7
*watch out for the pood stealer. He takes your pood mid work out and replaces it with a heavier one with out you knowing!!* 🙂
C&J: 115-135-135-155-155-165-165
WOD: 7+23 (15 min AMRAP)