2011-12-28

Take 20 minutes to establish a 3RM on the Front Squat

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Compare to 12.3.11

then,

3 RNFT
30 Unbroken KB Swings
15 DB Bench Press
1-3 rope climbs

I worked up to 50# x 3

then I only did 2 rounds of the assistance work - i needed to get home to E.  

 used a 12kg kb - the first round was all broken up - the 2nd round was unbroken russian swings
round 1 used 12.5lb DB for both hands, rd 2 used a 15# in my left
did rope climb assistance exercise - pull up to standing from a lying down position keeping legs straight as possible.

2011-12-18

7 Rounds for time:
7 Burpees
7 Thrusters 95/65


13:36 - Burpees scaled to using knees on the push-up part, Thursters scaled to 15# - the started at 25# but I stripped the bar after the first or second round.


My knees - particularly my left knee - was bugging me after this.


WOD #2: Bouncing the baby to sleep.

2011-12-08

AMRAP in 15 Minutes of:
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps 24"/20"


6 rounds + 9 DL


DL @ 65#
Pushups to elevated bar
16" box step-ups

2011-12-03

3x3 or 3-3-3This is our final exposure of Front Squats for this cycle.  Novice and Intermediate lifters should add 2.5-10lbs from their previous exposure.  Advanced lifters can take three attempts at a 3RM. Happy Lifting!

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Tabata Mash Up:
Kettlebell Swings
Push-Ups

Alternate :20 of work and :10 of rest between both movements for 16 total rounds.

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Front Squats: I did 30# x 4

Tabata:
I got 10 KB swings - at 1P (!!! first time since being pregnant i didn't feel like swinging that bell was going to injure me.) almost every round except the last 2

I got 7 pushups(full plank down, knees up) for the first 3-4 rounds and then they steadily declined to 4 over the last 4 rounds.