Warmup-
Samson stretch
10 squats
10 arm circles
10 trunk twists

Lynne:
Puppies- Assisted pullups/Elevated Pushups
23*/36
13/32
14/23
11/17
11/19
4 min break inbetween

*that first round i couldnt tell what my max rep was- i think i was resting to much inbetween pullups for it to really count

cool down:
samson stretch
10 jumping jacks

Deadlift 1-1-1-1-1-1-1 reps

185, 225, 245, 265, 275, 285 (PR), 295 (PR), 305 (PR)

Did one extra set because I was on a roll

“Lynne”

Five rounds for max reps of:
Body weight bench press (155lbs)
Pull-ups (Dead-hang)

1: 15/14
2: 10/10
3: 12/10
4: 14/11
5: 7/9

Rested around 3mins between rounds

Cool down
10x3 knees to elbows

Puppies:
do 5 rounds of
max push ups
beginner pull ups

47/12
27/11
25/11
21/11
22/12

3 min. rest between sets.

My arms quivered like the legs of a foal at the end of the push ups. I struggled through this one.

Back Squat

3x5x57.5kg

walking lunges 2x14 half bw dumbells
3x10 jumps 26inch tyre

Pm

6x2 mins hill reps
2 min rec between each.

Felt fantastic today - good sign.
So, reset the Press
3x5
40 / 43 / 44
That was very fine. Safe.

MetCon
from CF York, modified
Tabata:
—Hang Power Clean
—DUs
—KB Swing
—supermans

HPC, 30#, avg = 10 with re-racking between intervals. That was too light. Should’ve switched mid-stream, but didn’t think of it.
DUs = no comment
KBS, overhead, scaled down to 12kg, avg = 9
supermans, not a fun transition to the floor after kbs, avg = 10

That was fun. I haven’t done anything tabata in awhile. I needed that.

-FD

6/6/09

“Lynne”

Pack:

5 rounds max modified weight (can lift 6-8 times) bench press and pullups.

135lb bench

Round 1 - 12 bench (could of gone heavier but haven’t benched in 1 & 1/2 years) 3 pullups

Round 2 - 6 bench 2 pullups

Round 3 - 5 bench 8 beginner pullups

Round 4 - 5 bench 6 beginner pullups

Round 5 - 4 bench 6 beginner pullups

Time: 4:44

Assisted Handstands 3X20sec.

Pullups sucked getting worse and can’t get the kipping down with such a low pullup bar. I think I am doing to much pullup supplement work am going to back of for a month and maybe work on kipping when it is a pullup day on the WOD.

“Lynne” - subbed push-ups

Five rounds for max reps of:
Push-Ups
Pull-ups
3 minutes rest between rounds

1 - 33/8
2 - 31/6
3 - 27/7
4 - 27/5
5 - 22/5

Pull-ups were definitely limited by grip strength today, but I assumed any time I come off the bar is the end of that round.

CFWU x 3 minus pullups & dips

Lynne

Puppy Scale:
5 rds max push ups/max beginner pull ups with legs elevated

20/12
15/10
14/10
13/9
8/8

No rest between sets

Decided to scale back since pullups are my weakness.

June 6, 2009

Deadlift 1-1-1-1-1-1-1

185#-205#-225#-235#-245#-255#(PR)-265#(PR)

Warmup 3x:
20 overhead squat
20 sec L-sit
15 box jump
Handstand against wall practice

WOD: 5 rounds pushups legs elevated then dead hang pullups(don’t have the kip yet)
22 pushups, 7 pullups, 7 negative pullups
15, 4, 5
15, 3, 5
9, 2, 5
11, 1, 6

i’m not quite proficient in my pullups yet but want to work the natural range of motion as best i can so after i max out normal pullups i’d do what i could with negative ones.
that final 11 didn’t come easy, and i couldn’t do much more than hang from the bar at the end. this was an intense WOD!

cash out:
fast 800
lots of stretching

“Lynne”
Puppy - 5 rounds of Max Push ups and max mini-stretchband assisted pull-ups
30 secs rest btwn sets (should have red the earlier posts about acceptable rest periods

Push ups / Pull-Ups

1. 42 / 13 (underhand grip)
2. 19 / 7 (overhand grip)
3. 15 / 6 (underhand grip)
4. 9 / 5 (underhand grip)
5. 9 / 4 (overhand grip)

Cashed out with a 600 Meter run

Lynne - as Rx (Pack)

5 rounds
bench press (75 lb. dumbells - 80% BW)
pull ups

Reps:
bench - 7, 6, 6, 4.5, 5
pullups - 18* - 17 - 16 - 13 - 16

18 pulls ups (PR by like 8 reps!!!!)

time: 45:05

rested a lot between each set. Recovery was an elusive thing today - battling an incredible head cold and some upper res. funk. If lungs and head had been clearer probably would have been a 30:00 wod.

I am stoked that I got 18. Tucker’s journal video on kipping helped me a lot (tap toes)

Warm up was same as my last WOD. Plus some ring rows and pushups followed by some light B.P.

Buy in
2 x
Run 200 m
2 Handstand or attempts
L-sit hold

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Puppies:
do 5 rounds of
max push ups
max pull ups or beginner pull ups

16/12
11/10
9/9

4 Min. Rest Between Sets.

Cash out
2-5 minutes frog stand practice

OHS 85x6x2 Just trying to get the shoulders active, they are hot from ring dips yesterday.
Run 5k (treadmill 1% inc): 29:00
I hate running.