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.

Tuesday, 23 March 2010

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

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.

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)

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.

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

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

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)

Friday, 26 February 2010

Deadlift - 5 x (285 + 4 Chains)

Tuesday, 23 February 2010

Strength:
Bench Press - 5 x (165 + 2 Chains)

WOD:
3 Rounds for time:
- Row 500 meters
- 10 Handstand Push-ups
- 25 Back Extensions

Time: 13:46

Monday, 22 February 2010 (pm)

Strength:
Back Squat - 5 x (205 + 4 Chains)

WOD:
AMRAP in 10 minutes:
- Weighted Pull-ups, 35 lbs
- Overhead Squats, 95 lbs

Total: 7 Rounds + 5 PUs

Monday, 22 February 2010 (am)

Department PT.

Tabatas
- Push-ups 12, 12, 12, 12, 12, 12, 10, 8, 6
- Sit-ups 14, 14, 14, 14, 14, 14, 14, 14
- Squats 17, 17, 17, 17, 17, 17, 17, 18

About 30 minutes of basketball.

Rolled my right ankle pretty badly. That's what I get for playing basketball in trail running shoes.

Saturday, 20 February 2010

Strength:
Push Press - 1 x 200

WOD:
3 Rounds:
- Run 640 meters
- 10 Clapping Push-ups
- 10 Turkish Getups, 35 lbs DB

Time: 18:07

Friday, 19 February 2010 (pm)

Strength:
Sumo Deadlift - 1 x (305 + 4 chains)

Friday, 19 February 2010 (am)

Played about 45 minutes of half-court basketball.

Thursday - 18 February 2010

Missed yesterday's bench workout, so did it today.

Bench Press - 1 x (195 + Blue Bands)
Butt came off the bench slightly at the sticking point.