03 May 2012

6 6 6 6 6 press 88 lbs
6 6 6 6 clean practice 88 lbs
10 10 10 shoulder shrugs 133 lbs

Met Con:
5 Man Maker's 20 lbs
10 Kettlebell Swings 30 KGs
15 Sit ups
20 Air squats

1 May 2012

Morning:
Death by 25 meters (out on 11th round)
1 minute each (4 rounds):
push ups
pull ups
plank
air squats
break

Afternoon:
10 KB press 35 lbs
10 KB shrug/clean lift 55 lbs
10 KB one arm (right) front raise
10 KB one arm (left) front raise
10 KB both side arm raise

Met Con:
4 rounds for time of: (15:00)
5 man maker's 20 lbs
25m KB carry
15 2' box jumps
25m KB carry

30 Apr 2012

5 mile run: < 38:00

Dead Lift Max: 130 kilos
Practiced cleans
800m row with gas mask (4 minutes)

24 Apr 2012

3 rounds
Round 1:
15 front squat press
30 2' box jump
5 pull ups
10 reverse crunches on pull up bar
5 chin ups
10 feet to walls on push up bar
20 kettlebell swings
20 medicine wall ball throw
25m tire flip
5 minutes Jacobs ladder
Round 2:
12 front squat press
25 2' box jump
5 pull ups
10 reverse crunches on pull up bar
5 chin ups
10 feet to walls on push up bar
20 kettlebell swings
15 medicine wall ball throw
25m tire flip
4 minutes Jacobs ladder
Round 3:
10 front squat press
20 2' box jump
5 pull ups
10 reverse crunches on pull up bar
5 chin ups
10 feet to walls on push up bar
20 kettlebell swings
10 medicine wall ball throw
25m tire flip
3 minutes Jacobs ladder