Workouts worth Logging

Press 3-3-3+
Press: 140 x 7

Front Squat 3-3-3+
245 x 5

Squat Clean and Jerk 2-2-2 (drop and go)
240#

7 RFT:
3 Squat Clean to Overhead (185)
3 Muscle Ups

Time: 8:20

12/12/11 - 12/15/11

A. Back Squat 5-5-5+
270 x 10

B. Press 5-5-5+
130 x 8

C. DL 5-5-5+
350 x 13

Strength / Stamina / Benchmark "Linda"

A. Press 3-3-3+
B. Deadlift 3-3-3+
C. "Linda"
10-1
Deadlift 1.5 BW
Bench Press 1x BW
Clean .75x BW

Weight used:
DL: 255
BP: 170
CLN: 127

A. 137 x 6
B. 370 x 8
C. 15:44

Strength / Work Capacity

A. Press 5-5-5+
B. Deadlift 5-5-5+
C. 3 Rounds:
In 5:00 Run 400m 1x
Remaining time:
AMRAP:
3 Clean and Jerks (185)
3 Muscle Ups
Rest 2:00
In 5:00 Row 500m 1x
Remaining Time:
AMRAP:
7 Burpees
21 Double Unders

A. 130 x 8
B. 350 x 14
C. 17 + 39

Strength / Work Capacity

A. Press 5-3-1+
B. Deadlift 5-3-1+
C. 5 RFT:
3 Rope Climbs (15ft.)
6 Man Makers (2x 45lb. DBs)
9 Deadlifts (225)

A. 145 x 3
B. 390 x 3
C. 21:13

Strength / Work Capacity

A. Press 3-3-3+
B. Deadlift 3-3-3+
C. 21-18-15-12-9-6-3
Power Snatch (95)
SDLHP (95)

A. 140 x 5
B. 370 x 8
C. 13:59

Strength / Work Capacity

A. Press 5-5-5+ B. Deadlift 5-5-5+ C. 10:00 time limit Row 1k (buy in) Remaining amount of time AMRAP: 10 Power Cleans (60) Sandbag 10 Lateral Burpees A. 130 x 10 B. 350 x 13 C. 4 + 13

Strength / Work Capacity

A. Press 5-3-1+

B. Deadlift 5-3-1+

C. 3 sets of Max rep unbroken HSPU

D. 10-1 Ladder for time:

HSPU

Strict Pull Up

KB Swing (70)

A. 132# x 9

B. 380# x 9

C. 13, 12, 10

D. 10:56

Strength / Work Capacity

A. Shoulder Press 3-3-3+

B. Deadlift 3-3-3+

C. 7 RFT:

1 Rope Climb (legless, 15ft.)

7 Push Jerks @ 155#

Run 200m

A. 125 x 10

B. 360 x 10

C. 12:44

Strength / Work Capacity / Stamina

A. Press 5-5-5+

B. Deadlift 5-5-5+

C. 5 RFT:

5 Power Cleans @ 205#

5 Push Press @ 165#

Rest 10:00

D. AMRAP 10:00

1 Rope Climb, 15ft.

8 HSPU

10 Toes to Bar

A. 120 x 10

B. 340 x 14

C. 6:52

D. 5 + 6

Strength / Work Capacity

A. Press 5-5-5+ (5-3-1 cycle)
B. Ring Dips 5x5
C. 3 RFT
9x Hang power clean and push jerk (155),
25 Box jumps, 24"
50 Double unders

A. 115 x 10
B. 80# x 5
C. 7:12

Strength / Stamina

A. Shoulder Press 5-5-5-5

Loads: 125-135-145(F)-140

B. For time:
30 HSPU
15 Muscle Ups
30 HSPU

Time: ?

Strength / Work Capacity

A. Shoulder Press 3-3-3-3
Rest 5:00
B. 3 sets:
AMRAP Shoulder to Overhead @ 135#
Rest 3:00
Score by total reps for all three sets

C. For Time:
70 Burpees
60 Sit Ups
50 KB Swing (blue)
40 Pull Ups
30 HSPU

A. 135 - 140 - 145 - 150
B. 16 - 14 - 15 = (45)
C. 15:52 rx

Strength

Front Squat 5-5-5

Rest :30

AMRAP Strict Pull Ups w/30# Vest

Rest :30

Shoulder Press 3-3-3

FS: 230 - 235 - 240

PU: 8-7-7

Press: 140-140 (fail rep 3) - 135

Strength / Work Capacity / Stamina

4 Rounds for time of:

155# Power Clean x 10

50 Double Unders

400m Run

Time: 15:21

Shoulder Press 5-5-5-20

Rest :30

Deadlift 5-5-5-20

Worked to 135# on Shoulder press (failed rep 5 last set)

Set of 20 failed @ 95# on rep 12

Worked to 380# on the Deadlift

Set of 20 failed rep 16

Then:

Team Workout

100 Reps at each station total

Finish each station before moving on

Ring Dip

Box Jump @ 30"

Planche Push Up

KB Swing @ 70#

12:59

Strength Work Capacity

Strict Press 3-3-3-3-3
Worked to 145#

Then:
3 rounds for time of:
200m Row right arm only
12 Wall Ball @ 20#
200m row left arm only
12 Wall Ball @ 20#

Time: 8:40

Stamina

Warm Up:
500m Row
Mobility Drills for 5 minutes

Workout:
3 rounds for time of:
30 Squat Cleans @ 2 x 53# KBs
30 Burpees
800m Run

Then:
Shoulder Press
2x3 @ 135#

-----------------------------------------

Report

• WOD TOD: 10:30am
• Body: Back was tight from yesterday's back extensions
• Sleep: 8 hours
• Fish Oil: 4 teaspoons am, 4 teaspoons pm
• Power Lung: 4x10
• Static Stretch: 10 minutes full body
• Foam Roll: 10 minutes, legs and back
• MWOD: Hamstring stretch, shoulder stretch

Strength / Stamina

Shoulder press 3-3-3-3-3
1) 115#
2) 125#
3) 135# Fail
4) 135# Fail
5) 130#

Then:
3 Attempts at max rep parallette HSPU
1) 3
2) 2
3) 3

Then:
3 Rounds of:
20 Ab mat sit ups
20 GHD Back Extensions
20 Push Ups

----------------------------

Report

• WOD TOD: 11:30am
• Body: quads, lats, traps are sore
• Sleep: 7.5 hours
• Power Lung: 3x10am
• Fish Oil: 4 teaspoons AM, 1 at lunch, 3 before bed
• Static Stretch: 10 minutes full body
• Foam Roll: Legs and back for 5 minutes

• MWOD: None

Strength / Work Capacity

5x3 Shoulder Press
Worked up to: 135#

Then:
3 Rounds for time:
10 Thrusters @ 135#
10 Burpees

Time: 5:39

Strength / Stamina

Work up to heavy Shoulder Press

Worked up to: 145#

Then:
5 Rounds not timed:
115lb. Overhead carry, 40 meters
30 Wall Ball shots @ 20#
Farmer Carry @ 2 x 95# Barbells, 40 meters

Then:
4x2 Weighted Pull Up @ 70#
3x6 Weighted Pull Up @ 26#

5x10 Bastard Sit-up w/ 25# Plate

----------------------------------------

Report

Report

• Body: Biceps sore.
• Injury: None
  
• RHR: 65
• Post WOD Stretch: Long session
  
• Fish Oil: 4 tbs.
  
• Water intake: 120 oz.
• Coffee intake: 20 oz.
• Other fluid intake: 15 oz. coconut water
• Nutrition: Paleo
• BF: 3 eggs, 2 slices of bacon, coffee, bell pepper
• S: 1 chicken sausage, broccoli, almonds, water
• PWO: Apple, Banana, 2 beef patties, 12oz. coconut water
  
• D: 3 Italian sausage, broccoli, water
• S: Apple, 1 chicken sausage links, almonds
• Sleep: 7.5 hours
• Sleep Quality: Good
  
• Mood: Optimistic
• Mood Quality: Medium
• Notes: I need to cut down on caffeine intake.