WOD 091226 -- DL and hill runs

DL

• 135 x 5, 225 x 3, 315 x 1, 315 x 1, 335 x 1, 335 x 1, 335 x 1

7 hill sprints, 4 min 41 sec

jujitsu 091224

2nd day back. Phil introduced me as one of his "original blue belts." then everyone proceeded to beat me up and choke me for the next 2 hours. Tracy accused me of breaking my nose again. fun fun fun. but seriously, it was good to be back. we just rolled, no drills.

WOD 091223 -- squat and bench

mid way thru the first cycle of my rippletoe strength phase. today was basically a good old fashioned lifting session.

5 rounds of:

• squat 3 x 275
• bench press 3 x 205

then i ran 400m at a 5 minute pace.

it was a hard today because i faster from 7pm yesterday to 630 pm today. thats my second intermittent fast in 2 weeks. tomorrow i hope to hit jiu jitsu again.

WOD 091222 -- press and pull ups

5 rounds of:

• 5 strict pull ups
• 3 overhead press, 135 lbs
  

jiu jitsu 091222

today I went down to relson gracie jiu jitsu and signed up for a month. ive been to 3 classes in the past 6 years. it was a lot of fun. i just worked on sweeps, passing, and gi chokes for about 1.5 hours. I paid for the month which should take me up to the spring semester 2x week.

WOD 091221 -- DL and hill runs

typical warm up

5 rounds of:

• 3 dead lift , 315 lbs

Then I went to the hill at Murchison Middle School and ran 7 70m hill runs in 5:20.

WOD 091220 -- clean and press, plyos

I decided to change it up a bit today and focus on explosive movements.

After my typical warmup:

• clean and press 1-1-1-1-1-1-1-1 (8 single rep sets)
• 135-135-155-155-165-175-175-185

5 rounds of:

• 3 depth leaps (over folding chairs about 2 feet apart)
• 3 vertical medicine ball throws

2 min, 26 sec