Saturday, March 27, 2010

Friday, 26 March 2010

Close Grip Bench Press - 2 x 3 x 205

Illegal-Wide Bench Press - 10 x 135; 10 x 155

Felt really solid today, much better than last week's bench session. I think the week off really helped.

Thursday, March 25, 2010

Tuesday, 23 March 2010

Led command PT: light calisthenics and very easy 1.5 mile jog.

Thursday, March 18, 2010

Strength - 17 March 2010 (pm)

Box Squat - 5 x (185 + 4 Chains)
(Felt really slow and fatigued today, especially the lower back)

Close Grip Bench Press - 5 x 185
(Failed at 205 x 2. Should have only gone to 195, but let my ego get in the way)

PT - 17 March 2010 (am)

Did an hour PTing the department with MAC where she and I alternated various calisthenics.

Monday, March 15, 2010

Strength - 14 March 2010

I was sick with a stomach bug on Friday and Saturday so made up the deadlifting today.

Deadlift: 2 x 1 x (305 lbs + 4 chains)

Thursday, March 11, 2010

Wednesday, 10 March 2010

Rowing:
2k - 7:27

Department PT:
Pyramid 1-10-1
Push-ups
Situps/In-Outs/Scissors (x2)
Squats (x2)

Used a 30 lbs weight vest.

Wednesday, March 10, 2010

Tuesday, 9 March 2010

Strength:
Bench Press - 1 x (185 + 2 Chains)

"WOD"
Had to fill in and run the afternoon FEP session so had to just go with the flow...

Planks:
Pyramid - 5 seconds to 30 seconds (5 sec increments) back down to 5 seconds
Total of 3:00 minutes of planks with 1:1 rest ratio

Calistenics:
Pyramid - 1 to 10 back down to 1:
- Push-ups
- Sit-ups (x2)
- Squats (x2)

Total Reps: PU - 100; SU - 200; SQ - 200 in about 30 minutes

Tuesday, March 9, 2010

Monday, 8 March 2010

Strength:
Back Squat - 1 x (225 + 4 Chains)

WOD:
3 Rounds for time:
- 10 Zercher Squats, 95 lbs "sandbag" (small backpack full of chains)
- Row 500 meters

Time: 8:47

Sunday, March 7, 2010

Friday, 5 March 2010 (pm)

Strength:
Deadlift - 3 x (295 + 4 Chains)

Friday, 5 March 2010 (am)

For command PT, did three, 15 minute sessions of a push-up/squat pyramid.

1 to 10, back to 1 (Squats x 2)

Total: 300 push-ups (Regular/Diamond/Wide) and 600 Squats

Tuesday, 2 March 2010

Strength:
Bench Press - 3 x (175 + 2 Chains)

Monday, 1 March 2010

Strength:
Back Squat - 3 x (215 + 4 Chains)