Day 67: Friday, May 16

STRENGTH:

3 sets of 5 reps of Shoulder Press @ 75%, 80% and 85%
3 sets of 5 reps of Deadlift @ 75%, 80% and 85%
Met-Con WOD:

“Renegades of SQUAT”

3 rounds of the following:

1 minute FRONT SQUATS 95/65
1 minute REST
1 minute BACK SQUATS 95/65
1 minute REST
1 minute AIR SQUATS
1 minute REST

Holly sh*t today’s work out was so hard! But SO GOOD! it was really tough because of having the past two days off but I powered through and did pretty good. I used 65 and it was really light at first but felt pretty light by the end. surprisingly my last round was my best because I really pushed myself even though I was really tired. I did 23 front, 20 back and 40 air and my legs are still shaking! I also came in last period today to do some of y new maxes sine I missed the football work out. now my clean, bench and push press are all up to date and they’ve improved a lot which makes me SO HAPPY!

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Day 63: Monday, May 12

STRENGTH: (this is Cycle 3 Week 1 )

3 sets of 5 reps of Bench Press @ 75%, 80% and 85%
3 sets of 5 Pendlay Rows (As Heavy as Good Form Allows)
Met-Con WOD:

4 rounds of Cindy:

5 Pull Ups
10 Push Ups
15 Air Squats
40 KB Swings

3 rounds of Cindy:

5 Pull Ups
10 Push Ups
15 Air Squats
30 KB Swings

2 rounds of Cindy:

5 Pull Ups
10 Push Ups
15 Air Squats
20 KB Swings

1 round of Cindy:

5 Pull Ups
10 Push Ups
15 Air Squats
10 KB Swings

today’s adaption of Cindy was real tough but I alway like working hard first thing on a Monday morning! 👍 the workout was nice and quick which was good cuz I came in late! it took me 15:38 to finnish! I didn’t spend much time trying to find my pendlay row heaviest weight because I thought the workout would take me way longer than it did so I’ll try and squeeze that in tomorrow. as for the bench press, I haven’t done them in a while cuz I’ve been away the past couple Mondays but after doing them today I can tell I’ve really improved because they were super easy! a lot of my training maxes feel pretty light so I’m gonna try adding five pounds to the precepts given.

Day 61: Thursday, May 8

http://fubarbell.tumblr.com/post/83961727513/the-eyes-set-the-proprioception-for-the-rest-of

STRENGTH:

3 sets of 5 reps of Strict Shoulder Press @ 65%, 75% and 85%
Met-Con WOD:

As Fast As Possible:

20 KB Swings
run around outside of school
20 KB Snatches (10R/10L)
run around outside of school
20 KB Goblet Squats
run around outside of school
20 box jump-overs
FINISHER:

practice Handstand walks
L-sit for max time
max box jump for height

Hate running but loved today’s workout! I liked how quick it was and having more time to work on skills! The lab around the school was by far the hardest and took the longest, mostly because I suck at running. Out of the other four I found the snatch ones the hardest because my right arm is much stronger then my left so it took me the longest. But all and all a fairly easy work out and it only took me 8:31 to complete. After that I tried the L-sits and there was no way I could those so my goal is to be able to hold one for at least three seconds come the end of the year! (hopefully more) So I spent most of the class doing my max box jump. I got as high as 33″ and then it was time to clean up but I think I could go as high as 36″ so hopefully we’ll do some of them another day! Can’t wait to see what you have prepared for Dead Lift Friday!

Day 60: Wednesday, May 7

STRENGTH:

3 sets of 5 reps of Cleans @ 65%, 75% and 85%
3 sets of 5 reps of Squats @ 65%, 75% and 85%
Met-Con WOD:

This is a Partner Workout:

3 rounds of the following:

one person sprints from cone to rocks and back on front lawn
the other partner holds a plank
switch
10 Power Cleans @ 115/65
the other partner holds a 45/25 plate overhead
switch
30 KB Swings
the other partner holds a Deadlift 115/65
switch
When you are finished your 3 rounds, both partners run the St. Mary’s loop with both the KB and the plate you used

Loved today’s work out! LOVED being outside! The cleans we’re obviously the hardest because they took the most effort but I found holding the plate above my head the worst! It wasn’t heavy at all but all the blood was rushing out of my arms and I just couldn’t hold them up! Everything else was pretty much no problem. Running the loop while holding the weight was surprisingly easy, again it just hurt my arms and elbows to be in one position for so long but I got ‘er done! Today also taught me that I like solo work outs way better than partner ones! Looking forward to tomorrow!

Day 57: Friday, May 2

STRENGTH:

5, 3, 1 reps of Deadlifts @ 85%, 90% and 95% (plus 5 pounds on all 3 sets)
Met-Con WOD:

1 lap of outside of school

then 21-15-9 of:

Front Squats 95/65
KB Swings
then:

15 Pull Ups
15 Sit Up Get Ups
then:

21-15-9 of:

Push Press 95/65
Pendlay Rows 95/65
then:

1 lap of the outside of the school
FINISHER:

TBD

Today’s work out made me work up a sweat holly! I didn’t time myself because I wanted to focus on form.I struggled with the pendlay rows at first but once you helped me I was good to go! they were by far the hardest, but I didn’t need to lower the weight at all. I’m glad I have the weekend to rest from those dead lifts though!

Day 56: Thursday, May 1

STRENGTH:

  • 5, 3, 1 reps of Strict Shoulder Press @ 85%, 90% and 95% (plus 5 pounds)

Met-Con WOD:

5 rounds of the following for time: “Half Barbara”

  • 10 Pull Ups
  • 15 Push Ups
  • 20 Sit Ups
  • 25 Air Squats

Then (not for time):

  • 10 Atlas Stones
  • Farmer’s Carries down main hallway (As Heavy As Possible)

Loved today’s modification of Barbra! It was tough but quick. I finished in 15:22 and noticed that my pull-ups have really improved as well as my push-ups. during max week i could only do 7 push-ups in a row without pausing and i did all 15 of this workout without pausing until the last two rounds i had to stop at about 10. Farmers carry was easy and I did the ten atlas stones no problem with the 75 pound one. I tried the 130 pound one and could just barley get it off the ground, so my goal is to be able to lift it come the end of the semester. Wish me luck! 

Day 55: Wednesday, April 30

STRENGTH:

5, 3, 1 reps of Squats @ 85%, 90% and 95% (plus 5 pounds on all 3 sets)
take your time with these
do a few warm-up sets before
use spotters
Met-Con WOD:

50 reps of Deadlift 95/65
50 reps of Walking Lunge
40 reps of Front Squats 95/65
40 reps of Toes to Bar or Knees to Elbows or Hollow Rocks
30 reps of Push Press 95/65
30 reps of Burpee Box Jumps
20 reps of Thrusters 95/65
20 reps of Double Unders
FINISHER:

3 sets of 12 Strict Dumbbell or Barbell Curls

Today’s work out was killer! I ha to lower the weight down to 55lbs for the push press and thrusters and I did 100 single skips instead of 50 double unders because I can’t do double unders if my life depended on it! I started the work out with Ali and Anika but they gave up pretty early so I was flying solo. When they were cleaning up I had just started the burpee box jumps and been going for about 17miniets and Ali accidentally stopped the stop watch. So I had to start it again and the rest of the workout took me just over six minuets. I didn’t have time to try the barbell curls so I’m hoping to squeeze them in tomorrow! Lovin’ the looks of tomorrow’s work out and planning on starting May off strong!