5/26

20 min AMRAP
5 Strict C2B pull ups
5 Ring dips
15 air squats

16 rounds between 50-70% intensity

all felt easy. Just didn't have any push today. I didn't get as many rounds as I wanted, but happy I did what I did.

5/25

Wasn't supposed to workout today but Karina talked me into doing a couple things with her.
we both did:

-5 sets of 10 weighted glute ham raise.
I used 15# she used 10#

When she did her 10x10 shoulder press with 45# I did a 10x10 Over head squat with 95#
we rested 45 seconds between each set

felt a better than I thought it would after all of the GHR's
Felt good to get some extra work in on my rest day.

4/24

3x5 back squat @315#

5 rounds for time of:
-400m run
-12 thrusters @ 135#
My score= 14:39

Tabata knees 2 elbows: 88 reps, 21 rep pr

5-23

January 2012 Painstorm

AMRAP 40 MIN:
- 200m Run
- 7 Power Clean (70% of Thruster, 1RM)
- 7 Burpees
- 250m Row
- 7 Thruster (70% of Thruster, 1RM)
- 7 Pullups

I used 180# on the thruster and completed 6 full rounds, I had a class coming in so I cut the workout short about 3 minutes. Main goal on this was to go unbroken as much as I could on the heavy thrusters.. I had to drop a couple times but still felt good about my effort.


Worked up to 225# snatch, so easy.... I remember when I used to struggle to hit 215# now I catch 225# in the hole turn my head to finish & the conversation I started before i began the lift, stand up and slam it through the floor Jon North style.

Didn't go higher because I was pressed for time.

My friend Reuben Silva just finished serving in the military and came to Manteca for the day to visit family and friends before moving off to Oregon. Reuben is a good dude, stellar athlete in high school I would compete with him whenever I got the chance. Whether it was just practice, playing basketball, or track and field I always felt a friendly rivalry whenever we competed. Todays workout wasn't any different, 3-2-1 go we took off. Once I showed him where the turn around was he upped the pace and as bad as I wanted to I couldn't catch him.

The WOD

For time:
-1 mile run
-40 pull ups strict
-20 push press 135#
-30 pull ups strict
-15 push press 135#
-20 pull ups strict
-10 push press 135#

My time 18:28
Reuben 17:05

I made up a lot of time on my push press but he was more consistent with his strict pull ups. When I was breaking up into singles he was still pulling 2's and 3's. Really good workout, felt good being put in my place especially in a workout I am good at.

A year of training put to the test.

Finished 10th in the Nor Cal region.

It's been a while since my last post. I was really busy with training for regionals and didnt have time nor energy to type everything I did.

Today was my first official day back to the grind. I didn't  expect to workout, just got to the gym early and decided it was time to start training for the 2013 games.

Started off with some light push press. Went light because my lower back is still not feeling great from the regional competition.
Push press reps of 3: 45, 65, 115, 135, 155, 185, 205, 225
All sets felt fairly easy, could have gone much higher but I was pressed for time.

Then we hit a good hero wod:
"Klepto"
4 rounds for time:
27 Box jumps
20 Burpees
11 squat cleans @ 145#

My score: 17:41

Good first day back. Last year my first wod after regionals was "Amanda" I feel like starting the year off with a hero wod is only right.

From here on out i'm going to follow my same strength training program i used between December and February before the opens f'd everything up.

Mon: 3x5 back Squat +10 lbs each week

Tue: Find max for day wk1 Snatch wk2 clean and jerk(odd weeks do snatches, even weeks i'll do C&J)

Wed: Rest

Thursday: 5x3 Wk1 Front squats Wk2 Over head squats

Fri: Pick heavy shit up off of the floor

Sat: Rest

Sun: Rest

My Pr's as of May 22, 2012

Squat: 390
F-Squat: 340
Clean: 325
Clean & Jerk: 319
Split Jerk: 335
Push Jerk: 315
Power clean:315
UB HSPU: 30
UB Muscle ups: 21
Press: 195
Push press: 270
Thruster: 260
Power Snatch: 245#

4/18

Team Danny Lehr #1

Rest day today

Yesterday I did a good work out that helped me work on some of my weaknesses

3 rounds
410 m sprint
rest
500 m row
rest

first run was 1:14
first row was 1:41

I'm feeling like a beast going into this years regional. The wod's will be released tomorrow, i'll probably create a regional style event at our gym with moses. Doing the first 2 wod's with him tomorrow, the next two on Friday and the final 2 on Saturday.

4-7

After all this I rested 2-4 hours and did
This:
For time.
9 hang snatch
50 double unders
7 hang snatch
50 double unders
5 hang snatch
50 double unders

Took me 4 mins. I was pissed, my garage is cluttered right now so I kept missing double unders because my rope would catch something. I missed 3 times on the last 10 reps.

4-6

Oly lifting:
Snatch from just below knees
3x195, 210x2,2x220
C&j from below knees
2x240, 2x255, 3x1@270
Rest 75 seconds between each set.
Snatch balance
225,235,285
20 rep backsquat @285.
Ended up doing 22 reps.

15-12-9 start each round with 50'prowler push 165#
- ohs@ 135#
- erom hspu

Bud: 11:26
Took way longer than I thought it would. Hspu were pathetic

4/4

4-3-2012

Didn't have the intensity I usually do when working out with moe but still got some good work in. This is how I'll be posting most of my wods from now on.