19/03/07
BW 156
-Row 250m/500m/250m
1:55.6@30 - 226.7w
-3 rounds
15 OHS
15 Sit-ups
7 Push-ups
5 Pull-ups
*4 rounds of:
Run 400m
Rest 2 min
1:34/1:30/1:21/1:13
Did this on the treadmill and had no idea what speed to start at. Even the last run could have been at a higher speed. I think it was 17 for the last 100m at started at 15.5. It should be nice out by the time this one comes around again. I hope.
-OHS 5x3-95
-DB Snatches 20-3/25-3/30-3/35-3/37.5-3/40-3/45-3 ugly form on the 45lbs, should have hit it earlier
-3 rounds:
3 pull-ups
6 push-ups
9 squats
-3 rounds
10 JS Band Twists
10 V-ups
1 min Plank

18/03/07
BW 159.5
-Row 500m/1000m/500m
1:54.7@28 - 232.1w
3:58.1@25 - 1:59.1 Ave
1:52.4@29 - 246.4w
"Cindy"
As many rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Total Rounds 17 + 5 pull&8 push
1 round better than 3 weeks (25/02/07) ago so I'm making progress I guess. Just about puked on round 8 and was gasping for air so the effort was there but I'm just not the man I was, all in due time though. I manged 5 rounds in about 4:30 but from there I couldn't hold the minute per round pace.
-Thrusters 95-3/95-3/105-3/105-3/95-3
-W Pull ups 5x3-25
-W Dips 10-4/10-3/10-3/15-3/15-3/20-3/20-3
I did the difference of 20 rounds of Cindy and my score in Weighted pulls and dips.