Sunday, April 01, 2007

30/03/07
*Run 5km
28:10
Done AM at home.
Dam I am a slow ass bastard. Albeit it was the longest run I've done since...a long time.
PM fun
-3R - 15 OHS/15 Sit-ups/11 Push-ups/5 Pull-ups
-OHS 3x3-95
-Hang Cleans 7x1-95
-Pull-up and Push-up practice
10/9/8/7/7
Getting much better on the overhand kipping pull-ups.
-Diet 100%, paleo and all that.

29/03/07
-3R - Row 250m/15 OHS/10 Push-ups/5 Pull-ups
*Filthy 50
50 Box jump
50 Jumping pull-ups
50 Swings, 55lbs
50 Walking Lunge
50 Knees to elbows
50 Push press, 45lbs
50 Back extensions
50 thrusters, 40lbs
50 Burpees
50 Ankle Hops
Time 30:20
Not my best time but a solid effort.
-Diet 100%, paleo and all that.

28/03/07
-3R - Row 250m/15 OHS/10 Push-ups/5 Pull-ups
*Front Squat 7x1
155/165/175/185/190/200/185
-BP 5x5-120 good, go up
-DL 5x5-225 work it
-3R - 10 KTE/10 JSBT/10 V-ups/15 sec Tuck Ring Hold
-Diet 100%, paleo and all that

27/03/07
-4R - Row 250m/15 OHS/10 Push-ups/5 Pull-ups
*"Tabata Fight Gone Bad"
8 Intervals of 20 sec work and 10 sec rest. Score based on lowest number of reps
Thrusters, 40lbs - 10/9/9/9/8/8/8/8
SDHP, 75lbs - 8/7/6/6/6/6/6/6
Box Jumps - 8/8/8/8/8/8/8/8
Push-Press, 75lbs - 10/6/5/5/5/5/5/5
Row - 6/6/6/6/6/6/5/6
Total Score 32
Stupid scoring system on this one. Too easy to have a bad interval and not push yourself the rest of the way because of it. Definitely copped out on this one.
-W Pull-ups 5x3-35
-5R - Ringhold 20 sec/3 EW/5 Push-ups
A day behind on this one. Felt really tired and spent and decided to call it an off day but then proceeded to have a terrible binge session, lossing all control and ate anything and everything I could get lips on. Felt like crap all day and fasted for 16+ hours but the damage was done and I could feel it on this WOD, which is really too bad because it did look like a fun WOD. Live and learn.

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