110130 rugby

7s practice, good running, shock to the system, still recovering from flu.

111030 push ups, sit ups, squats, kb swings

100 sit ups
100 push ups
100 squats
100 kb swings

110119 -- DB BP + chin ups

Exercise while traveling for work always sucks.

100 incline sit ups
50 DB swings @ 25 lbs
3 rounds of:
> 10 push ups
> 10 squats

5 rounds of:
> 15 DB incline press @ 40 lbs
> 10 chin ups

wod 110116 - bp & pu

Warm up: 100 sit ups, 3 rounds of 10 push ups, 10 sit ups

5 rounds of:
Bench press, 235
Strict pull ups

Results:
5/5/4/2
12/12/12/8/6

Decent outing. Pull ups felt good. Expected bench to feel easier. Need to go up before I can hit 5x5 at 235.

WOD 110114 -- thrusters

Warmed up with:
> 100 sit ups
> 50 DB swings, 35 lbs
> 3 rounds of 10 push ups, 10 squats

K-star mobility work:
> couch stretch
> back/hip stretch near wall on foam roller
> 3 x 1 minute heels-to-butt squat

WOD: 25-15-10-5 thrusters @ 95 lbs.

I did the first 25 in 1:06 then stopped timing.

This did not feel good, but its good to be back in the saddle.

rugby 110110

UT 7s practice, about 1 hour of running. Cold!

rugby 110106

i brought 4 UT players to Blacks practice. we showed up late but got in plenty of tackling, handling, and sprints.

we also played 12 v 12, offense wins if they reach 10 phases, and we stopped them 4 times in a row. all 4 UT players, myself, and Cronn were on defense. good night. my legs felt dead during sprints.

WOD 110106 -- BP, pull ups

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

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

results:
> 5-5-4-4-4
> 10-10-10-10-10

rugby 110104

went to Blacks practice. we tackled, wrestled, played touch, ran sprints. only 1 hour.

WOD 110104 -- DL

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

Dead lift:
> 10 x 135
> 5 x 225
> 3 x 315
> 3 x 315
> 3 x 315
> 3 x 315
> 3 x 315

101218 -- pu, sit ups, squats

for time:
> 100 push ups
> 100 sit ups
> 100 squats

12 minutes

110102 -- running / kicking

Testing the Achilles. I haven't run in a month.

Ran 1 mile in 8:30.

Dynamic warm up: (40 yds)
> skip
> back pedal
> jog
> backward skip
> shuffle right
> shuffle left
> karaoke left
> karaoke right
> walking straight leg with kick
> monkey crawls
> inch worms

I finished with drop kicking, 20/25.

WOD 110101 -- FS, sit ups KB high pull

warmed up with 3 rounds of 5 over head squats with 95 lbs

front squat:
> 5 x 135
> 5 x 185
> 5 x 185
> 5 x 185
> 5 x 185
> 5 x 185

I couldn't muster the willpower to go heavy. But it was difficult.

METCON: 21-15-9
> sit ups
> KB high pulls (63 lbs)

Unbroken, didn't keep time, probably 2:30.

So I'm going to stick with lifting 405 times/wk + short metcons, usually less than 6 minutes. Throw in running for rugby and I'll be sweet as.