SP 5x1 @ 145
Chins 12,10,9

No DWOD

8/5/08 TUE

"Griff" On Track

For time:
Run 800 meters
Run 400 meters backwardsRun
800 metersRun
400 meters backwards
12:50

8/4/08 MON

Back Squat: 135x5(2), 185x3(3)
Wgtd Pullups: 65x3, 65x2, 65x3 (grip slippery)
Wgtd Ring Dips: 50x3(3)
DL's:185x3, 255x3, 300x3 (re-gripped due to slippery grip)

8/2/08 SAT

"Helen"

Three rounds for time:
Run 400 meters1
1/2 pood Kettlebell X 21 swings (sub. 30 lb kbell)
12 Pull-ups
10:31

8/1/08 FRI

Back Squat: 135x8, 135x5, 155x5(3) *below parrallel
Wgtd Chins: 47.5(3)
*No presses or cleans/Shoulder was sore

7/30/08 WED

Back Squat: 205x5(3)
Wgtd Pullups: 55x5(2), 55x4 1/2
Wgtd Ring Dips: 45x5(2), 45x4
DL's 205x5, 275x5 *right hand slipped/had to regrip

7/26/08 SAT

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
6:08

7/28/08 MON

Front Squat: 175x5(3) (Tough)
Wgtd Chins: 45x5(3)
Shld Press: 120x3, 120x2 Tired from Saturday's thrusters
Pwr Cleans: 135x3(WU), 145x5

7/29/08

"1/2 Michael"
Three rounds for time of:
Run 400 meters
25 Sit-ups
25 Supermans
9:24

7/25/08 FRI

Back Squat: 205 x5(3) All sets slow
Wght Pullups: 50x5(3) Grip almost failed
Wgtd Ring Dips: 42.5x5(2), 42.5x4(failed 5th rep)
Deadlift: 265x5

7/24/08 THUR

Practiced Handstand holds and Planche holds

7/23/08 WED

Front Squat:170x5(3) last set slow
Wgth Chins: 40x5(3)
Shld Press: 115x5(3) 2nd set slow
Power Cleans: 135x3(w.u), 145x5

7/22/08

Ran/ walked 4 laps around park/pool (1.2 miles total)
* 8 short sprints included....12 mins

7/21/08

Back Squat: 225x4, 215x5(s), 215x3 (legs sore from cindy)
Wght Pullups: 45x5 (3)
Wght Ring Dips: 40x5 (3)
Deadlift: 160x5

7/19/08

Praticed gymnastic holds: HS, FL, Lsit

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
18 Rounds + 5 Pull-ups

7/14/08 Mon

Front Squat: 160x5 (3)
Wghtd Chins: 30x5 (3)
Shoulder Press: 110x5 (3)....2nd set slow
Power Clean: 145x5 (last 2 reps, bad form), 135x5

7/15/08 Tue

Practiced gymnastic holds; HS, FL, PL

Walk/Run on treadmill; 20 minutes
included Tabata run (4 mins @ 7.5mph, 12.0 incln)

7/16/08 Wed

Back Squats: 225x4, 225x3 (knee hurting)
Wghtd Pullups: 40x5(3)
Wghtd Ring Dips: 35x5(3)
DLs: 255x5

7/18/08 Fri

Front Squat: 165x5(3)
Wghtd Chins: 35x5(3)
Shoulder Press: 115x5(last rep slow), 115x4(Failed on 5th), 115x3
Power Clean: 140x5

Practiced gymnastic isometrics: Planche, Handstand,Front Lever

MetCon workout: "Angie"
For Time:
100 Pullups
100 Pushups
100 Situps
100 Squats

26:15

Back Squat: 135x2 (W.U.), 220x5(3)
Weighted Pullups: 35x5(3)
Weighted Ring Dips: 30x5(3)
Deadlift: 245x5

First days of strength training

7/7/08 Strength Day
Squats:135x5, 185x5, 205x5, 215x5(2)
Weighted Pullups: 25x5(2), 30x5(3)
Weighted Dips: 25x5(5)
Deadlifts: 215x5, 225x5, 235x5 (Broken cause of grip)

7/8/08 MetCon Day
Sets of 30,20,10 of:
-Double unders
-Situps
4:39

7/9/08

Front Squat: 95x5, 115x5, 135x5, 155x5 (2)
Weighted Chins: 25x5(3)
Shoulder Press: 95x5, 105x5(2)
Power Cleans: 135x5, 145x5(form suffered)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
-Use as many sets each minute as needed.
-Post number of minutes completed to comments.