Wed, 10/31

0615, Pasadena

metcon
jogged to Bonnette - 11 or 12 min

8x200 w/ 2 min rest
35-40 sec each

jogged back to mom's

15 minutes in hot tub

Tue, 10/30

0600, garage

metcon
400m walking lunge - 15:15 pr

stretched and rolled out

4x400 w/ 2 min rest
1:40, 1:35, 1:33, 1:28

Mon, 10/29

0700,  ISI

metcon
2 rounds
20 kbs, 55#
25 box jump, 24"
30 goblet squat, 55#

~730

Sun, 10/28

40 min jog

fall festival at Melissa E's church with Amy and boys

Sat, 10/27

Rest

massage at TSM, hot tub at mom's boys loved it

Fri, 10/26

0900, ISI

metcon
partner wod
100 double under
20 jumping squat
40 wall ball
50 box jump
60 kbs, 53#
100 double under
60 swings
50 box jump
40 wall ball
20 jumping squat
100  double under

18:30

strength
clean and jerk  2x2-170, 2x1-185, 2x1-210, 2x1-220

Thur, 10/25

0545, ISI

strength
snatch
2x2-130, 2x1-140, 2x1-160, 2x1-165, 4x1-140

3x5 snatch hi-pull 165
3x5 nonheaving snatch balance 115

fs hell

metcon
15 power snatch 95
row 300
15 power snatch 95
row 300
15 power snatch 95
row 300

6:10

Wed, 10-24

Rest

Tue, 10/23

0600, ISI

metcon
run 1600
rest 3
run 1200
rest 2
run 800
rest 1
run 400

7:12, 5:35, 3:36, 1:34

strength
5 sets
2-3 climbs
5-6 STRICT ring dips
20 second l-sit
stretch

Mon, 10/22

Rest

Sun, 10/21

metcon
nancy
13:41, pr

strength
3x5 pp - 175
3x7 kb windwmill - 50
3x1 d/l - 330

Sat, 10/20

rest, judged at OOIV

Fri, 10/19

0700, ISI

strength
every 30 sec for 4 min
1 power snatch + 1 hang snatch at 115
rest 2
every 45 sec for 6 min
1 power clean + 1 hang clean + 1 pp at 170

3x15 ghd situps
3x12 weighted back extension 45#
3x6 lunge with 55# dbs in front rack

metcon
5 rounds
15 ctb pullups
run 200
20 wb
rest 1:1

21:45

Thur, 10/18

0545, ISI

strength
10x1 snatch from hip
125-135-145-145-150-150f-150-150f-150-150

10x1 clean from hip
185-195-200-205-210-210-215-220f-220-220

metcon
30 t2b
20 kb thruster, 55#
1k row
20 kb thruster, 55#
30 t2b

13:45

total face plant

Wed, 10/17

Rest

Tue, 10/16

0545, ISI

strength
c&j
2x2-160, 2x1-170, 2x1-195, 2x1-210 - 90 sec
4x1 - 170 - 30 sec

hbbs - no reracking of weight
1 - every 30 sec for 2 min 1x230
rest 2
2 - every 45 sec for 2:15 1x250
rest 2
3 - every 60 sec for 2 min 1x265

metcon
3 rounds
row 500
3 x 15' rope climb
rest 1:1

3:00, 3:30, 3:40

Sun, 10/14

1430, garage

strength
snatch 2x2-120, 2x1-130, 2x1-150, 2x1-165, 4x1-130

3x5 snatch hi pull 135-145-155
3x5 non heaving drop snatch 95-95-115

3x5 bent row 175
3x5 jumping gm 95

d/l 5x2 - 320

metcon
pj 135 5-10-15
du 30-60-90
kbs 50# 15-30-45

11:17

Sat, 10/13

Rest

lowes build and grow then rice game then spent night with H&J

Fri, 10/12

0800, ISI

metcon
20 cal row
30 wb
20 TTB
30 BJ, 24"
20 sdhp, 53# kbs
30 burpee
100' ovhd carry w/ 45# plate

9:34

20 min jog home

strength
1rm FS - 265

2 FS every 30 sec for 7min - 200

5 min alternating TGU with 50# DB

Thur, 10/11

Strength
1rm snatch - 185#
1rm c&j - 225 c&j, 245 clean

3x5 sp - 150-145-140
3x10 strict pullup
3x5 step up on 20" box w/ 35# DBs in front rack

1800, ISI

metcon
run 1 mile
40 CTB pullup
20 hspu

11:55

Wed, 10/10

Rest

Tue, 10/9

0545, ISI

strength
1 power snatch + 1 hang squat snatch @ 110# every 30 sec for 4 min
rest 2 min
1 power clean + 1 hang squat clean + 1 push press @ 160# every 45 sec for 6 min

hbbs:  1x5-250, 1x3-265, 1x3-280, 3x1-295 rest 2 min

metcon
1 min ME hspu
1 min ME fs @ 135#
1 min max pullups
rest 1 min
3 rounds

1930 garage

strength
d/l: 5x2-315#

Mon, 10/8

0600, ISI

metcon
100 burpee pullups with class

15:20

strength
10 min HS walk practice

Sun, 10/7

Rest

Sat, 10/6

35 min recovery run

Fri, 10/5

0800, ISI

metcon
3 rounds
10 squat clean, 135#
20 box jump, 24"

7:49

PMI/Shell soccer match

mowed yard

strength
3x10 dbsp - 45#
3x10 strict horizontal row

Thur, 10/4

0600, ISI

strength
5x2 snatch from knee - 60
155 91/2)-155-155-160(1/2)-160(1/2)
5x2 clean from knee
185-195-205-210-215

hbbs - 2:00
1x5-250, 1x3-265, 3x3-280

metcon
4 rounds
7x195# bench
row 500
rest 1:1

2:23, 2:25, 2:20, 2:25

Wed, 10/3

0600, ISI

metcon
FGB
336, PR

Tue, 10/2

0600, ISI

strength
10x1 hi hang clean + 1 push jerk
195-200-205-210-210-210-215f-215f jerk-215-220

1+1/4 front squat
1x5-170, 2x5-180, 1x3-195, 1x3-210

5/5 muscle ups in front yard while tossing football with boys

Mon, 10/1

0700, ISI

Fran
3:24, PR

Sun, 9/31

Rest

played FB 1.5 hours at Pine Hollow w/ boys, also went on bike ride with them and walked Lilly, much cooler, high in low 80s, overcast all day.  Read 4 chapters of Brians Return with boys.

Sat, 9/29

1100, garage

strength
10x1 hi hang snatch
135-140-140-145-150f-150-150-150f-150-155

metcon
50 double under
21 kbs, 50#
12 lateral burpee on 24" box
50 du
15 kbs
9 burpee
50 du
9 kbs
6 burpee

7:53

16 round tabata
50# db bench
abmat situp

took B to get his clubs regripped, he was psyched

Fri, 9/28

1200, garage

Strength
emom - 10
1 power snatch + 3 OHS, 140#

d/l
1x5, 295#
5x3, 305#

3 x ME strict hspu + kipping hspu to fail
3x3 snatch grip btk pp, 135#
3x8 GM, 95#

metcon
4 rft
10 fs, 180 (10,10,9,8)
run 400

rained all day, went to see Clear Springs vs Brook with Amy and boys