WOD 101231 -- BP & PUs

warm up:
> 100 sit ups
> 50 KB swings, 35 lbs

5 rounds of:
> max rep bench press, 235 lbs
> strict pull ups

Results:
> 2-3-4-4-3
> 10-10-10-10-10

Good way to finish the year. I like lifting heavy-ish.

The first 6 months of 2011 will have a strength focus.

For next year, my goals are:
> 335 bench press (275 now)
> 455 dead lift (405 now)
> 405 squat (335 now)
> 205 press (185 now)

121029 -- DB bench & DB row

10 rounds of 10 DB press:
5-12-15-20-25-30-35-40-45-50

3 rounds of:
> 15 DB press
> 15 RH DB row
> 15 LH DB row

50 lbs.

25 sit ups.

wod 101228 -- db thrusters

At a hotel in waco, so 10 rnds of 10 db thrusters.

5-12-15-20-25-30-35-40-45-50.

WOD 101226 -- DL & KB swings

I didn't have the intensity I was hoping for today, but I did hit the weights.

100 sit ups (unbroken)

3 rounds of:

• 10 KB swings (35 lbs)
• 10 KB clean and press (35 lbs)
• 10 KB snatch (35 lbs)

21-15-9:

• DL 185 lbs
• KB swings 62 lbs

WOD 101225 -- BP, PU

35 degrees outside.

Warmed up with 50 KB swings at 35 lbs. (unbroken)

5 rounds of:

• 5 strict c2b pull ups
• 5 bench 185 lbs

I finished with 3 x 1 bench press at 235 lbs with 185 + 50 lbs chains.

WOD 101223 -- press + metcon

5 rounds of press:

• 135 lbs

20 minute AMRAP:

• 5 strict pull ups
• 10 dips
• 15 OHS at 95 lbs

4 rounds + 11 OHS, not my best work.

So 25 pull ups, 50 dips, and 71 OHS.

WOD 101221 -- BP & PU

5 rounds of bw bench press (185) and strict pull ups:

• 5/10
• 5/10
• 5/7
• 5/6
• 5/5

Both felt weaker than normal. But that makes 4 in a row.

WOD 101220 -- DL

Warmed up

DL:

• 10 x 135
• 5 x 225
• 5 x 275
• 5 x 275
• 5 x 275
• 5 x 275
• 5 x 275

275 feels light everywhere except my grip.

WOD 101219 -- KBs

2nd workout back from the 2 week layoff.

KB work--

• 50 swings, 35 lbs
• 10 clean & press, right hand, 35 lbs
• 10 clean & press, left hand, 35 lbs
• 10 snatch, right hand, 35 lbs
• 10 snatch, left hand, 35 lbs

5 rounds of: (62.5 lbs)

• 10 swings
• 5 c&p, lh
• 5 c&p, rh
• 5 snatch, lh
• 5 snatch, rh
  

101218 -- sit ups, push ups, squats

Back in the saddle after a strict 2 week break.

My Achilles is just not improving. Maybe I need the boot.

Today I warmed up and then:

• 100 sit ups (unbroken)
• 100 push ups
• 100 squats (25-75)

I want to work up to 3 unbroken sets with minimal rest then take on Angie again in the New Year.

SFG WOD -- 101203 -- deck of cards

We used a deck of Uno cards to break up:

• 100 push ups
• 100 pull ups
• 100 sit ups
• 100 pull ups
• 45 burpees

I also rowed and did 2 rounds of:

• 10 push ups
• 10 squats
• 10 rotations
• 10 pass thrus

during the warm up. This was a big body weight week.

SFG WOD 101202 -- DL, PU, HSPU

5 rounds of:

• 10 squats
• 10 push ups
• 10 sit ups

10-9-8-7-6-5-4-3-2-1:

• dead lift 185 lbs
• hand stand push ups
• pull ups

I finished with 5 additional rounds of kipping pull ups.