Friday, May 4, 2012

Training update May 4

April 24

100 double-unders for practice

Ladder AMRAP 7min
3-6-9-12-15...
Deadlift 
Burpee
3,6,9,12 +15 deadlifts

Apr 25

100 double-unders 4:57 (26 in a row was my best streak)

Bench 
135 x 10
135 x 10
135 x 10
135 x 10

Lon Kilgore weighted situps 
65 x 10
65 x 10

situps 30

April 30

Squat
135 x 5
225 x 5
275 x1 ( 80% 1RM)
275 x1
275 x1
275 x1
275 x1

Deadlift
225 x 5
315 x 3
405 x 1 Overhand grip ( 80% 1RM)
405 x 1 DL grip
405 x 1 DL grip

May first to third was a mess of drinking a lot, eating shitty and not enough sleep. I ate more bread in three days than I normally eat in two months...

May 4

1000 M row    - 3:31.1 PR  20 SPR

"The Chief"
Max rounds in 3 minutes of: 
3 - 135lb Power cleans 
6 - Pushups
9 - Air squats
Rest 1 minute. Repeat for a total of 5 cycles. post rounds completed for each of the 5 cycles.

1) 2 + 3,6,6
2) 3
3) 3 + 1
4) 3
5) 2 + 3

Total 145 reps


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