Training last 3 days

Tuesday March 30, 2010

Training:
A1. Back Squat @ 40X0; 4-6 x 5; rest 20 sec
A2. DB Walking Lunges @ 20X0; 8 steps/leg x 5; rest 120 sec
A3. Weighted Chin Ups @ 30X0; 2-3 x 5; rest 20 sec
A4. Kipping Chin Ups - chin over vertical plane; 20 x 5; rest 120 sec
B. GHD Sit Ups - 2 hands overhead @ 3131; 15-20 x 5; rest 60 sec

A1. 264-274(5)-274(4)
A2. 75-75(6)-75(5)
A3. 40-40(2)-40(1)
A4. UB/10-4-6/UB

EXPLODED during the 3rd round and shut er' down! first WOD after being sick for 5 days so it makes sense that my CNS would be crushed

Wednesday March 31, 2010

Training:
A1. Clean Grip Dead Lift @ 52X1; 4-6 x 5; rest 120 sec
A2. 14" Close Grip Bench Press @ 40X1; 3.3.3 x 5; rest 120 sec
B1. Russian KBS - 30 unbroken x 3; rest 90 sec
B2. Kipping Ring Dips; 30 x 3; rest 90 sec
C. GHD Back Extensions @ 4022; 10-12 x 3; rest 90 sec

A1. 264-274-294-308(4)-308(4) **used straps
A2. 216-196-176/ 207-187-167/ 197-177-157/ 192-172-152/ 187-167-147
B1. 2.5 pood x 3
B2. 30- then 2 sets of AMRAP ring dips followed by AMRAP CG push ups, didn't have anything left to grind out the rest of the ring dips
C. 14-10-10, all unweighted

Thursday April 1, 2010

Training:
3 sets for times:
Run 800 m @ 80%
rest 3 min
Row 800 m @ 80%
rest 3 min

run times are embarrassing
3:32/3:45/4:00
rows were easy
2:53.7/2:56.0/2:55.7