A2

Back Squat
135*5
185*5
225*5
275*3
285*3
290*3

Press
95*5
135*5*2
155*3
175*3
180*3

Fat Angie

Using 20lb vest, perform all 100 reps for each exercise before moving on to the next.

100 pullups
100 pushups
100 situps
100 squats

Time=24:05

B1

POWER CLEAN
95*5
115*5
135*5
155*3
185*3
185*2

SNATCH
45*7
65*7
95*5
BUNCH OF SNATCH DRILLS AND OVERHEAD SQUAT DRILLS

KRAV MAGA SESSION 2 HOURS LATER

DIAFRANABETH

21 DEADS @ 225
21 HSPU
15 THRUSTERS @ 95
15 PULLUPS
9 SQUAT CLEANS @ 135
9 RING DIPS

TIME= 4:14

Worked on muscle-ups on rings as well, doing about 15.

Weight was around 177.5 this morning. My diet is pretty much paleo/zone, with the exception of cottage cheese and yogurt, which is valuable for its digestive cultures. All my carbs are either fruit or vegetables. I do 3 pro/carb meals with 40C at meal 1, PWO1, and PWO2. My other 3 pro/fat meals I eat around 8-12g carbs worth of veggies. I always ride 3 miles to and from the gym for a warmup/cooldown. I also had a Krav Maga class tonight.

WOD 080520-ROW/BURPEE

1000m row
25 burpees
750m row
50 burpees
500m row
75 burpees

LT-37:53 (subbed SDHP for rows last time)
TT-23:50

Weight was already at baseline, after 3 mornings, at 179. My new training schedule entails a 3 on 1 off scheme. Day 1 is two strength exercises, days 2 and 3 are metcons. I have chosen 12 primary exercises, which amounts to 1 cycle every 24 days. The rep scheme for the strength exercises is 555333 for one cycle, then 333111 for the next one. Because my rest period comprises 25% of my week, as opposed to only 14% (1/7) previously, I might not have a need for full weekly breaks anymore.

A1

FRONT SQUAT
135*5
185*5
225*5
245*5

PUSH PRESS
95*5
135*5
155*5
185*3
205*3
225*3

WOD 090626

3 rounds for time:
5 HSPU (parallettes)
10 pullups, chest to bar
15 deadlifts, bwt
20 box jumps, 24"

Time= 8:35

Weight was 179, so 3lb down from last week. I'm gonna refeed for around 8 hours.