Wednesday, February 5, 2014

05 Feb 2014

Boot Camp update:

The 6 am class got introduced to a little running, KB swinging and some real ugly knee to elbows this morning.  All appeared to survive, but there was a significant amount of grumblings about leg soreness.  So tomorrow morning we'll shift gears and give the legs a break.  The 6 pm class went very well and I suspect these ladies are going to be eating steel and spitting nails in a few weeks.  The 6 pm class will get some strength training tomorrow evening and we'll finish their week off with an interesting circuit.

My WOD today:
10 rounds of 30 seconds on the Airdyne followed by a
Complex
5 x Power clean, 5 x Push Press and 5x Front squat complex
45 lbs, 65 lbs, 95 lbs, 115 lbs, 6 rounds with 135 lbs


2 comments:

makutdaf said...

Self-monitoring
Reading: 5 hours
Writing: 3 hours
Fasted: 21 hours
French: 30 minutes
Cold Shower
Day 2: 30/30 squat

theuncivilizedsavage said...

Don't know what day it is:
Thurs
4x4 Touch and go Power snatches
105/115/125/135/135 (F)
4x4 Snatch Balance (same weight)
21-15-9
Row 500
KBS
HSPU (again a metal frame - no wall here)
16:!2
Chinese - 1hour
Writing - 1 hour plus letter

FRI
WOD:
4x4 Touch and Go Power Clean and push jerk
4x4 jerk balance
115/135/155/175/185
Back Squat
1x8@185
2x5@ 205/225
2x3 @ 225

Bench 4x5 at 185

20 min AMRAP
10C2B Pullups
20DB Step UPs 20" @ 50
Row 500
4 plus 10 PU
No Chinese
Letter

Saturday
Max Snatch (150)
Max C&J (215)

11.4
10min AMRAP
60 Bar Facing Burpees
30 OHS @ 120
10 Muscle Ups

Got to 15 OHS - left shoulder really sore today - then added on 5 muscles up just to work doing them when fatigued.

Chinese- 2 hours.
Letter