Wednesday, June 15, 2011

Pull-ups, biceps, WOD

Today's Recess:

Weighted Pull-ups 5-5-5-5-5 (15-20-25-25-25)
DB bicep curls 5-5-5-5-5 (50-45-45-45-45)

10 Sumo high pulls 65 lbs
50 double-unders
10 push press 65 lbs

x3 rounds

Tuesday, June 14, 2011

Monday, June 13, 2011

Cleans and BWS sit-ups

Today's Recess:

3-3-3-3-3 Cleans (135-155-165-175-185 [failed number 3]) New max clean.

BWS sit-ups (37-23-17)

Monday, May 30, 2011

Body Weight Series

Today is the initiation of my Body Weight Series. BWS is 3 sets of max reps with approximately 2 minute rest between sets. The score is max reps. The purpose is to increase body weight strength and endurance.

Today's Recess:

BWS of Bench press and Ring dips

Monday, May 2, 2011

Chicken legs

Is it a good thing if your wife and mother are jealous of your legs? I didn't think so. For the month of May, I am focusing on leg strength. I will be doing leg strength movements every day with the ultimate goal of increasing my 3RM back squat by 30 lbs above my last recorded entry of 225 lbs and ridding myself of my chicken legs that apparently are very feminine, even with all the hair. I want speed skater legs or bobsled legs by the end of May. Let's make it happen.

Today's Recess:
3-3-3-3-3 Front Squat
10-10-10 Back Squat

Followed by:
5 ring dips
5 deadlifts 225 lbs
5 DB split-leg snatch 35 lbs (each leg)

Sunday, May 1, 2011


Today's Recess:

3-3-3-3-3-3-3 Bench Press

Followed by:
75 reps 75 lb snatches

for time.