6/3/10 gold's rwc

900m jog (.6 miles)

body pump w/ willi

(add weight of bar to each weight below)
warmup 25
squat 40
chest 35
back 40
tris 25
bis 25
lunges 10 / 25
shoulders 10 / 25
abs
stretch

6/1/10 12 noon @ lalanne w/ kat (?)

650m walk
650m jog

ring dips (black band)
10,8,5,5,5

tabata situps (w/ pvc)
6,5,5,5,5,5,5,5

warmup squat
10 x 35#

5 rep squat
65#
85#
105#

20 rep squat
115#

finisher - 20 mins amrap
10 burpee box jump 24"
45 single jump rope
20-step weighted walk (10R/10L lunges) 25# overhead

5 rounds + 10 burpee box jumps

5/27/10 gold's gym, rwc
6:30pm 1 hour of body combat

5/25/10 1pm @ lalanne

warmup:
650m = .4 miles jog from work to gym
650m = .4 miles run (crack alley)
pvc pipe
25 dislocates
25 over-head squats

skill:
20 x rep back squat 115#
3x5 front-squat 85#

strength:
finisher 15:00 amrap, rx 95#/65#
=> 75#, 6 rounds 14:50

one round = {
4 hang power clean;
6 front squats;
8 push press;
200m = .125 miles run (crepe truck run);
}

cooldown:
650m = .4 miles walk (back to work)

5/22/10 gold's rwc

treadmill
1 mile 7:32

body pump

warmup 25#
squats 40
chest 35
back 35
tris 30
bis 25
lunge
shoulder pushups, 25, 10
abs
stretch

5/20/10 gold's rwc

treadmill:
1 mile - 7:56 (doubting whether or not 6:36 tge other day was accurate)

body pump w/ willy

warmup 35#

squats 50#
chest 40#
back 45#
lunge 35#
tris 30#
bis 25#
shoulders pushups,10#,35#
abs

05.18.10 @ lalanne w/

650m jog
dislocates
dynamic stretching

3 rounds, 30s each, 10s rest (6 mins)
jt training
static holds
hs/rings sup./plank

skill
pistol progressions

strength
deadlift
3 x 35, 65, 95, 125, 155

finisher
3 rounds of:
15 deadlift x 125#
6 pistols
400m run

9:42

5/12/10, 12pm @lalanne w/ zach

warm-up:
1 mile run - 6'36"
5 x 5 pullup (green band) <-- this was supposed to be 10 x 5

WOD - "fight gone bad" - 239
3 rounds of 1min each AMRAP + 1min rest between rounds
Rowing Machine
Push Press
Sumo Dead Lift High Press
Box Jump
Wall Ball

Row 1C x 18 + 18 + 12
PP 75# x 15 + 15+ 10
SDLHP 75# x 15 + 12 + 12
Box 24" x 20 + 18 + 18
WB 14# x 22 + 18 + 18

5/7/10, 6:30pm @lalanne w/ zach

warm-up:
800m run
3x
10 wall balls
10 pushups
10 samson stretches 5 each leg

skill:
front squat 
5 x 35
5 x 35
5 x 105
5 x 115
5 x 115
5 x 125
5 x 125

sct 100000x pvc
20 x 55#
5 pu green
w.o.d. 10m amrap - & sets!
5 squat clean thruster 55#
5 pull-ups green

i went 6 days w/o working out. basically, i'm terrible person.

5/5 wednesday, 12pm gold's gym

squats
40# x 100
bench:
45# x 12
95# x 10
105# x 8
115# x 6
lat pull downs:
75# x 12
85# x 10
95# x 8
30 x 36" box jumps
30 x crunches

4/28/10 wednesday 5:30pm
@lalanne w/ chris

jog work to gym .4 miles

warmup
jump rope 5 mins
45 squat
30 pushup
15 pullup (green)

muscleups with red band for practice

strength
strict press
35
65
75
85
95
95

wod finisher
400m sandbag black
15hspu
20 pullups
25 kb swings 25#
30 situps
35 x 20" box jumps
400m sandbag black (cut out early bc of stitch)
15:46

4/26/10 12noon @gold's gym soma

body pump class w/ challen

all weights should add in the bar weight (10#?)

squats 15kg / 33#
bench press 15kg / 33#
clean & press 17kg / 37.5#
tris 12kg / 26.5#
bis 12kg / 26.5#
lunge 12kg / 26.5#
shoulder 5kg & 12kg / 11# & 26.5#
abs
stretching

(got there late so i missed the warm-up)

4/24/10 10:30am @gold's gym rwc
treadmill 325m / .2 miles @ 8min/mile

body pump class w/ amy

all weights should add in the bar weight (10#?)
warmup 30#
dead lift
dead row
upright row
shoulder press
squat
lunge
biceps

squats 45
bench press 40
clean & press 40
tris 30 & 10
bis 25
lunge 35
shoulder 10 & 20
abs
stretching

650m run
pvc dislocates
ab situps
20 on 10 off

6
3
2
2
2
1
1
1

handstand
30 on 30 off
x 3

3 x 3 handstand pushup

WOD -  Mary
5 x handstand pushup
10 x piston
15 pullup (1-21 green, 22-55 pink, 55-90 jumping)
x 5
16:52

5x5x70 pp w/dumbell

04/18/10
10am @ city college
1km - marching rehearsal

2pm @ muir woods
hiking with 10# pack - 2 miles, big elevation gain

6:30pm @ gold's san mateo
warm-up - 650m/.4miles run

dislocator stretch w/ 25# bar x 10
overhead squat w/ 25# bar x 10

Hang Power Clean Warm-ups
45# x 10
95# x 10
115# x 3
115# x 3

WOD - 16 reps
"The Chief" (20 minutes, max reps)
5x 3 minute rounds + 1 minute rest between rounds:
3x HPC (95#)
6x Push Ups
9x Squats