Tuesday, October 4, 2011

5K/5-5-5 deadlift and backsquat/row,thrusters

SUNDAY
5k run with EMac

(no time)

TUESDAY

WARMUP
30...
calf raises
GHD situps
back extensions
100m walking lunge, 35# medicine ball overhead
100m "sandbag" carry (35# ball on shoulder, 1 pood KB in hand--switch loads at 50m)

SWOD 1:
5 - 5 - 5 Deadlift
85-105-125

SWOD 2: 5 - 5 - 5 Backsquat
115-135-155

WOD
1000m row
50 thrusters, 65#

(didn't get my time)

Helen/Tabata Press-Jump

9/28
came at lunch for a super-quick WOD...

"Helen"
400m run
21 KB swings, 1 pood
12 pullups

10:08
 _________________________________________
 9/30
WOD 3: Tabata Press-Jump (mainsite 110831)
8 rounds for max reps of:
  Push press, 75 lb (women 55 lb), 20 seconds
  Rest 10 seconds
  Jumping alternating lunge, 20 seconds
  Rest 10 seconds