Friday March 8, 2013

20:00 Row @ 1:54 pace
     - Trying to just shake off the cobwebs from 3 days of long meetings and 5 hour car rides!

Thursday March 7, 2013

30:00 light run on treadmill (God I hate business travel!)

Tuesday March 5, 2013

A. High Bar Back Squat @ 30x1, work to a tough double.
     - Worked up to 165. Wasn't feeling it today.

B. 10 Sets of the following:
30 seconds of Rowing
rest 30 seconds
30 seconds of Russian Kettelebell Swings
rest 30 seconds
30 seconds of Burpees
rest 30 seconds

Sunday March 3, 2013

A. Power Snatch Cluster @ 70% of your best Power Snatch, 1.1.1.1.1 x 5 sets, rest 2-3 minutes between sets.
     - I think I worked up to 150#. Can't remember
B. Clean and Jerk @ 75% of your best Clean and Jerk, 1.1.1 x 5 sets, rest 2-3 minutes.
     - Worked up to 205#
C. On The Minute Every Minute x 10 Minutes:
Complete 7 Toes to Bar.

Saturday March 2, 2013

"You are a fighter workout"

2 rounds of

100 Cal Row
50 KB Swings
40 Burpees
50 Box Jumps
35 Pull-Ups

** Rest 3:00 between rounds, 22:00 cap

I got about 26 burpees into my second round. I felt like I did pretty well on the first round. The pull-ups kind of sucked but other than that, I moved at a very consistent steady pace. The second round suuuucccked and 3:00 was nowhere near enough time for me to feel recovered. Remind me to never do a workout with O'Malley!

Friday March 1, 2013

A. Power clean: 5 sets of 2
- worked up to 235. These felt heavy today and I missed at 245, a weight that I did easily last Saturday.

B. push press: 5 sets of 3
- worked up to 185#

C. Front squat: 5 heavy singles w/ 80# of chains.
- worked up to 275 (including chains)

D. 2 bar muscle ups on the minute for 8:00.
- I did ok with these. Missed a few reps though.

Wednesday February 27,2013

15:00 AMRAP of...
250 double Unders
35 chest to bar pull-ups
50 power cleans @ 115#
100 air squats
50 box jumps

Score = 1 round, 0 reps!!