130626 SL5X5: W6D2

Warm up:
3 min jump rope
5 min DROMs
35# Goblet Squat x 20
35# DB Swing x 20

Workout A 5x5:
HBBS: 195
Bench Press: 155
Barbell Row: 115

Cash out:
3 rounds of:
115# Barbell Complex x 5
-Deadlift
-Hang Clean
-Push Press
-Back Squat
-Behind the neck push press

130624 SL5X5: W6D1

Warm up:
5 min DROMs

Workout B 5 x 5:
HBBS: 190
Shoulder Press: 115
Deadlift 1 x 5: 255

Midline:
Ab rollouts 3 x 5

May have to add time between squats. Currently using 2:00 rests. 1:00 rest for shoulder press is approaching the limit too.

130621 SL5X5: W5D3

Warm up:
3 min jump rope
5 min DROMs

Workout A 5x5:
HBBS: 185
Bench Press: 150
Barbell Row: 110

130623 Oly Day

Warm-up:
5 min Airdyne
5 min DROMs
Burgener warm-up

BB Gymnastics:
2 Hang Power cleans EMOM for 10 min @ 170#
2 Hang Snatch EMOM for 5 min @ 115#

Then spent most of the day riding the skateboard.

130619 SL5X5: W5D2

Warm up:
5 min DROMs

Workout B 5 x 5:
HBBS: 180
Shoulder Press: 110
Deadlift 1 x 5: 245

Midline:
K2E 2 x 12

130618 Outlaw WOD

Warm up:
5 min DROMs
10 burpees
5 DB swings
4 HSPU
4 Pull-ups

Metcon:
4 rounds for total working time:
30 KBS 24/16kg
12 HSPU (regionals standard) (scaled head 2 platform)
12 Pullups
Rest 1:1
Time:  14:11

130617 SL5X5: W5D1

Warm up:
3 min jump rope
5 min DROMs

Workout A 5x5:
HBBS: 175
Bench Press: 145
Barbell Row: 105

130614 SL5X5: W4D3

Warm up:
10 burpees

Workout B 5 x 5:
HBBS: 170
Shoulder Press: 105
Deadlift 1 x 5: 235

EMOM for 10min:
Strict C2B pull-ups x 3

130612 SL5X5: W4D2

Warm up:
2 min jump rope
5 min DROMs

Workout A 5x5:
HBBS: 165
Bench Press: 140
Barbell Row: 100

Just wanted to get this over with. Body feels extremely beat up from yesterday's metcon.

130611 Outlaw workout

Warm up:

5 min DROMs

Burgener warm-up

BB Gymnastics:
12 minutes to establish a 1rm Power Snatch.
150#

Metcon:
3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R) (50#DB)
40 Double-Unders
Time: 20:25

Haven't done a metcon this long in a while. Maybe it's because my primary focus has been on strength and not conditioning over the last couple months, but this one hurt. Bad.

DB snatches were fine, it was the OH lunge movement that took me to the suck and kept me there.

130610 SL5X5: W4D1

Warm up:
2 min jump rope
5 min DROMs

Workout B 5 x 5:
HBBS: 160
Shoulder Press: 100
Deadlift 1 x 5: 225

Midline:
Ab-rollouts: 3 x 5

Starting to get a little more difficult. 1:30 rest between squats and :30 between everything else.

130607 SL5X5: W3D3

Warm up:
5 min DROMs
Burgener warm-up

Workout A 5x5:
HBBS: 155
Bench Press: 135
Barbell Row: 95

BB Gymnastics:
175# x 2 power cleans + 1 split jerk x 5

130606 Active Recovery

2.5 mi run

Then...
Pull-ups 3 x 6
Bar dips 3 x 12

130605 SL5x5: W3D2

Warm up:
2 min jump rope

Workout B 5 x 5:
HBBS: 150
Shoulder Press: 95
Deadlift 1 x 5: 215

Midline:
K2E: 3 x 12

Skill:
Pistols (to bench progression) 3 x 10

Cool down:
15min walk

Everything still feels "easy" so I've been keeping the pace moving. 1 min rest between squats and :30 between everything else.

130604 C&J; Run & Burpees

Warm up:
2  min jump rope
Barbell (empty) complex

BB Gymnastics
7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80%
165#

Metcon
3 rounds for time of:
Run 800m
25 Burpees
Time: 17:58

130603 SL5x5: W3D1

Warm up:
3 min jump rope
5 min DROMs
35#DB Goblet Squat x 25
35#DB Swing x 20

Workout A 5x5:
HBBS: 145
Bench Press: 130
Barbell Row: 90

Midline:
Ab-rollouts 3 x 5

130602 Ride

20mi bike ride