Tuesday September 29, 2009

Snatches w/2 O-Head Squats
70% of Max Snatch 4X2

65X2
70X2
70X2
70X2
70X2

Clean & Jerk
75% of Max Clean & Jerk 4X2

77X2
99X2
104X2
104X2

Finisher
DB Turquish Get Ups
3X3 Each Arm

3X2 (20lbs)
3X1 (25lbs)

On my Clean & Jerk, I did more than 75%, oopppsss... I was just on a roll and putting on the weight... LOL...

Saturday September 26, 2009

"Fight Gone Bad"

1 Minute Wall Ball (14lbs)
1 Minute SDHP (55lbs)
1 Minute Box Jumps (24inches)
1 Minute Push Press (55lbs)
1 Minute Row for Calories

3 Rounds

201 Reps

When I was done, I thought I sucked... Last time I got 206 which isn't that much anyways, but I thought I did more than that... But I did have an extra 5lbs this time around for the SDHP and Push Press... But still... ugh.. I wasn't happy with my performance, but I had fun, so thats all that matters... LOL...

Friday September 25, 2009

15, 12, 9, 6, 3
KB Swings (35lbs)
Pull Ups
200m Run

10:04

Was pooped out after this workout it gave me a headache... So I didn't do the finisher... Need my strength for Fight Gone Bad on Saturday... LOL :)

Thursday September 24, 2009

Snatch Pulls

77X3
99X3
109X3

Squat Clean + 2 Front Squats + 1 Split Jerk

87X3
99X3
104X3

Man... doing the Squat Clean was the easy part, then doing 2 Front Squats and then finishing with a split jerk was the tough part... This was a great way to practice my front squat...

Finisher; Back Extensions
3X10 (25lbs)

After doing back extension my back was so tight... Glad I was done for the night...

Wednesday September 23, 2009

400m Run
30 Mt. Climbers
20 DB O-head Lunges
10 Broad Jumps

3 Rounds

11:39



Push Press

55X5
77X5
82X3
82X4




This workout was short and sweet but my legs were jelly on the last two runs, after I was done, I was definately a lil wobally...

Tuesday September 22, 2009

Hang Power Snatches

55X3
65X3
65X3
65X3

Hang Power Cleans

75X3
77X3
82X3
99X3

Working on this movement w/out adding too much weight has really helped me with making sure that the movement is done right... Once the movement is right then I can start adding the weight on...

Saturday September 19, 2009

400m Run
50 Sit Ups
50 Renegade Rows (20lbs)
400m Run
35 Sit Ups
35 Renegade Rows (20lbs)
400m Run
20 Sit Ups
20 Renegade Rows (20lbs)

13:40

Finisher;
1 Fence Sprint
10-1 Broad Jumps

6:53

The finisher was just has hard as the WOD... Thanks Megan for coaching us for the day while Santos was outta town... It was fun!!!

Thursday September 17, 2009

Snatch Balance

55X3
65X3
65X1
70X1

Snatch Pulls

99X3
109X3
114X1
119X1
124X1

I had a really off day... I couldn't do squat... LOL... Better luck next week :)

Tuesday September 15, 2009

Snatches

55X2
65X2
70X2
75X1
77X1
82X1
87X1

Clean & Jerks

77X2
82X1
87X1
99X1
112X1

I feel way better about my snatches and clean & jerks... I just need to work on not thinking too much about whether I can do it or not and JUST DO IT!!! :)

Saturday September 12, 2009

3 Dead Lifts (121lbs)
5 DB Thrusters (20lbs)
7 DBall Slams (12lbs)
1 Fence Sprint

Rounds in 12 minutes

8 Rounds

I liked this workout too, except I hit my left knee with the barbell and got a good lookin bruise goin on... LOL...

Friday September 11, 2009

200m Run
5 DB Snatches (each arm) (20lbs)
7 Pull Ups
5 High Box Jumps (24inches)

5 Rounds

12:43

I liked this workout, not too much of anything... LOL... I did 7 pull ups instead of 10 because it was recommended because I had worked out hard all week and didn't want to rip... Maybe next time I will try for 10... :)

Thursday September 10, 2009

Snatch Grip Dead Lift
77X7
87X7
92X7
99X5
109X5
114X5

Power Clean
77X2
82X2
87X2
92X2
99X2
104X2

Weighted Back Extensions (25lbs)
3 Sets of 15

Ab Roler
3 Sets of 15

I was spent by the time I did the ab roler... Let me tell ya... Power Cleans were hard only because I wanted to squat clean instead... LOL :)

Wednesday September 9, 2009

400m Med Ball Run (14lbs)
20 Med Ball Cleans (14lbs)
5 Bear Crawls

3 Rounds

19:25

Strict Press

55X3
60X3
65X3
65X3

The med ball run sucked... I wasn't feeling good and running with the med ball was just making it worse... LOL... I suck at running the 400m run w/out a med ball, ugh... Wish I would have knocked this out in better time, but oh well... Next time I guess...

Tuesday September 8, 2009

Snatch Balance
55X3
65X3
70X3

Hang Snatch Pulls
55X3
77X3
87X3

Power Cleans
77X2
87X2
92X2
92X2
92X2
92X2

Thanks to Santos and Veronica for being there to critique every move on the above movements... I am getting better at them all, I especially feel better on my Power Cleans!! Thanks Guys :)

Friday September 4, 2009

"Helen"
400m Run
21 KB Swings (35lbs)
12 Pull Ups

3 Rounds

12:32

Finisher (Abs)
Floor KTE
Bicycle abs
Tabata Sit Ups (20lb DB)
Flutter Kicks
1 Minute @ Each Station

3 Rounds

I beat my last "Helen" time, but before I had to substitute the pull ups for burpees in the last round... So I think I did pretty good for me doing the workout with prescribed weight and no subsitutes like last time!! I think the running definately slowed me down! LOL...

Thursday September 3, 2009

Clean & Jerks
55X2
77X2
99X2
109X2

Pulls (not sure how much we did)

Front Squats
77X2
99X2
121X2
131X2

Wednesday September 2, 2009

Double Unders & Burpees

50 Double Unders
25 Burpees
40 Double Unders
20 Burpees
30 Double Unders
15 Burpees
20 Double Unders
10 Burpees
10 Double Unders
5 Burpees

10:50


I'm getting way better on my double unders, very proud of myself... Burpees just suck... LOL... :)

Tuesday September 1, 2009

Worked on Snatches

55X3
65X3
70X3
77X2

I attempted 82 but didn't make it... I need to work on getting full extension and getting quicker at getting under the bar!!!