“Muscle Ups”

No Rings, probably couldn’t do too many good muscle ups yet anyway….

45 Jumping pull ups
45 Dips

18:35

Back Squats

warm up
30 squats
death by pull-ups, got 9 rounds plus 7. felt the bar on the chest for the first time in round two, after that all chin over bar

Back Squats w/u empty bar x 3, 95# x3
3x3x3
145-155-160x2 good info
Then that WOD from Brand X on Friday
pack @38#
30 thrusters
30 OHS
30 thruster
30 HP Snatch
30 thrusters
time 12:37, so I think I scaled it right.
This was one of those nasty ones that get the description of “mean little metcon ” in my book

just about perfect

Kettleball swings, GHD situps, Back Extensions, KTE
15 reps of each, 55# dumbbell swings
performed on 2/6/09
completed 3 rounds in 17:41
I had nothing in me that day.  Had to stop after 3 rounds.

Back Squat

205 x 5
225 x 5
240 x 5 (PR)

It was good to squat heavy again.  Its been too long.

5, 4, 3, 2, 1

Deadlift 1.5 x BW - 270lbs
Muscleups

7:06

Short but potent WOD.  Should be able to shave off a good minute.  Had about 6 failed muscleups 3 of which were on the final rep.

Row-SDLHP-PullUP AMRAP in 20 mins - 4rds completed

row with C2, weights 65# (7-7-7) pull ups 15 (5-5-5)

pack
Complete as many rounds in 15 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Had to modify this one a bit, no row machine so I did 4 sets of freeweight barbell rows.  10-8-8-8.    45lbs. plus barbell-90lbs. plus barbell-135 plus barbell-180 plus barbell.

Then I did 10 minutes of
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Did 2 full sets.  Harder then expected.

CFWU x 1,

Then SP 1-1-1-1-1   (kg) 40-50-60-60-62.5
      PP 3-3-3-3-3   (kg) 50-55-60-62.5F-60
      PJ 5-5-5-5-5   (kg) 40-50-55-60-65(PR)

my shoulder strength still seems lacking, but in saying that, i am showing signs of improvement. Anyway, keep plugging away.

cheers

Missed WOD

five rnds for time

Kettle-bell Swings 1.0 pod, 15 reps
15 sit-ups
15 back extensions
15 elbow to knees

21:33 minutes

AMRAP 15 minutes

15 Bur-pees
Sumo D.L. 95#, 15 reps
pull-ups, 10 reps

6 rounds

Following three days behind

Pack:
AMRAP in 15
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Subbed 20 box jumps for rowing
SDLHP was too heavy, switched to 75 after 1 set

3-1/2 rounds

That kicked my ass, and I liked it, after I stopped sweating